One-Pot Rustic Chickpea and Tomato Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-02 · Updated 2026-05-02

A hearty, comforting stew featuring tender chickpeas simmered in a savory tomato sauce with aromatic spices and fresh herbs. This mediterranean-inspired one pot (vegetarian) ready in about 40 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 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 olive oil
• 1 medium, diced yellow onion
• 4, minced garlic cloves
• 28 oz canned diced tomatoes
• 2 cups, drained and rinsed canned chickpeas
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 2 cups vegetable broth
• 1/4 cup, chopped fresh parsley
• 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 medium diced yellow onion and sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 4 minced garlic cloves, 1 tsp ground cumin, and 1 tsp smoked paprika, cooking for 1 minute until spices are aromatic.
3. Step 3: Pour in 28 oz canned diced tomatoes with their juice and 2 cups vegetable broth. Bring the mixture to a simmer over medium heat.
4. Step 4: Add 2 cups drained and rinsed canned chickpeas, 1 tsp salt, and 1/2 tsp black pepper. Stir well and let simmer gently for 20 minutes, allowing flavors to meld and the sauce to thicken.
5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh parsley for brightness before serving.