One-Pot Garlicky Tomato Chickpea Stew
A simple, hearty vegetarian stew combining chickpeas, tomatoes, and fragrant garlic, simmered to a rich and comforting finish. This mediterranean-inspired vegan (vegetarian, gluten free) ready in about 40 minutes pairs extra virgin olive oil, medium, diced yellow onion, large, minced garlic cloves 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.
Ingredients
- 2 tbsp extra virgin olive oil
- 1 medium, diced yellow onion
- 4 large, minced garlic cloves
- 14 oz (400 g) canned diced tomatoes
- 15 oz (425 g), drained and rinsed canned chickpeas
- 2 cups vegetable broth
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped, for garnish fresh parsley
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5-6 minutes until softened and translucent.
- Step 2: Add 4 minced garlic cloves and cook for 1 minute until fragrant, stirring frequently to prevent burning.
- Step 3: Stir in 14 oz canned diced tomatoes, 15 oz drained and rinsed canned chickpeas, 2 cups vegetable broth, 1 tsp smoked paprika, 1 tsp ground cumin, 1 tsp salt, and 1/2 tsp black pepper. Bring the mixture to a simmer.
- Step 4: Reduce heat to low and cook uncovered for 20 minutes, stirring occasionally, until the stew thickens and flavors meld.
- Step 5: Remove from heat and garnish with 1/4 cup chopped fresh parsley before serving.
Frequently asked questions
How long does One-Pot Garlicky Tomato Chickpea Stew take to make?
Total time is about 40 minutes (10 min prep + 30 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-Pot Garlicky Tomato Chickpea 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 extra virgin olive oil from drying out.
Can I substitute ingredients in One-Pot Garlicky Tomato Chickpea 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-Pot Garlicky Tomato Chickpea 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-Pot Garlicky Tomato Chickpea Stew vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
