One-Pot Moroccan Chickpea and Tomato Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A warming, fragrant stew with tender chickpeas simmered in a spiced tomato sauce, perfect for a cozy weeknight dinner. This mediterranean-inspired vegan (vegetarian) ready in about 45 minutes pairs 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 310 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 olive oil
• 1 medium, diced yellow onion
• 4, minced garlic cloves
• 1 tbsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 1/4 tsp crushed red pepper flakes
• 28 oz (1 can) canned diced tomatoes
• 2 cups, drained and rinsed canned chickpeas
• 1 1/2 cups vegetable broth
• 2 medium, peeled and sliced into 1/4-inch rounds carrots
• 1/4 cup chopped fresh cilantro
• 1 tsp salt
• 1/2 tsp black pepper

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until soft and translucent.
2. Step 2: Stir in 4 minced garlic cloves, 1 tbsp ground cumin, 1 tsp ground coriander, 1 tsp smoked paprika, 1/2 tsp ground cinnamon, and 1/4 tsp crushed red pepper flakes. Cook for 1 minute until fragrant.
3. Step 3: Pour in 28 oz canned diced tomatoes with their juices, 2 cups drained and rinsed canned chickpeas, 1 1/2 cups vegetable broth, and 2 sliced medium carrots. Stir to combine.
4. Step 4: Bring the stew to a simmer, then reduce heat to low and cover. Cook for 25 minutes, stirring occasionally, until the carrots are tender and the sauce thickens.
5. Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Stir in 1/4 cup chopped fresh cilantro just before serving to brighten the flavors.