One-Pan Spiced Chickpea and Vegetable Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A hearty and aromatic vegetarian stew with chickpeas and seasonal vegetables simmered in warm spices. This mediterranean-inspired vegan (vegetarian) ready in about 40 minutes pairs olive oil, medium yellow onion, diced, medium carrots, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tbsp olive oil in a large deep skillet or sauté pan over medium heat. Add 1 diced medium yellow onion and 2 diced medium carrots, cooking for 5 minutes until softened.
  2. Step 2: Stir in 1 diced medium red bell pepper and 3 minced garlic cloves, cooking for 2 minutes until garlic is fragrant.
  3. Step 3: Add 2 tsp ground cumin, 1 tsp smoked paprika, and 1 tsp ground coriander, stirring to coat the vegetables and toast the spices for 1 minute.
  4. Step 4: Pour in 14 oz canned diced tomatoes, 15 oz drained and rinsed canned chickpeas, and 2 cups vegetable broth. Stir well and bring to a simmer.
  5. Step 5: Reduce heat to low, cover, and simmer for 15 minutes until vegetables are tender and stew thickens.
  6. Step 6: Stir in 2 cups baby spinach and cook for 2 minutes until wilted. Season with 1 tsp salt and 1/2 tsp black pepper.
  7. Step 7: Remove from heat and sprinkle 1/4 cup chopped fresh cilantro on top before serving warm.

Frequently asked questions

How long does One-Pan Spiced Chickpea and Vegetable Stew take to make?

Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover One-Pan Spiced Chickpea and Vegetable Stew?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in One-Pan Spiced Chickpea and Vegetable Stew?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale One-Pan Spiced Chickpea and Vegetable Stew for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is One-Pan Spiced Chickpea and Vegetable Stew vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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