One-Pot Mediterranean Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A hearty and vibrant Mediterranean-inspired stew featuring tender chickpeas simmered with ripe tomatoes, fragrant herbs, and a hint of smoked paprika for depth. This Mediterranean-inspired vegetarian recipe, ready in about 40 minutes, pairs extra virgin olive oil, yellow onion, 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, minced garlic cloves
• 1 large, diced carrot
• 14 oz (400 g) canned diced tomatoes
• 2 cups (about 1 can), drained and rinsed canned chickpeas
• 2 cups vegetable broth
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh lemon juice
• 1/4 cup, chopped fresh parsley
• 1/3 cup, crumbled (optional) feta cheese

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Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 1 large diced carrot; sauté for 5-6 minutes until softened and the onion turns translucent.
2. Step 2: Stir in 4 minced garlic cloves and cook for 1 minute until fragrant, taking care not to burn the garlic.
3. Step 3: Add 14 oz canned diced tomatoes with their juices, 2 cups drained and rinsed canned chickpeas, and 2 cups vegetable broth to the pot. Stir in 1 tsp smoked paprika, 1 tsp dried oregano, 1/2 tsp ground cumin, 1 tsp salt, and 1/2 tsp black pepper.
4. Step 4: Bring the stew to a boil, then reduce heat to low and simmer uncovered for 20 minutes, stirring occasionally, until the stew thickens and the flavors meld.
5. Step 5: Remove the pot from heat and stir in 2 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley for brightness.
6. Step 6: Serve hot, topped with 1/3 cup crumbled feta cheese if desired, accompanied by crusty bread or over cooked grains for a complete meal.