One-Pot Smoky Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A hearty, smoky stew combining chickpeas and tomatoes with warming spices, perfect for a comforting meal. This Mediterranean-inspired one-pot recipe (vegetarian, gluten free), 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 rice, quinoa, or a quick salad. 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
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp crushed red pepper flakes
• 14 oz (1 can) canned diced tomatoes
• 15 oz (1 can), drained and rinsed canned chickpeas
• 1 cup vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup, chopped fresh cilantro

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

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 soft.
2. Step 2: Stir in 4 minced garlic cloves, 2 tsp smoked paprika, 1 tsp ground cumin, and 1/4 tsp crushed red pepper flakes, cooking for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes, 15 oz drained and rinsed canned chickpeas, and 1 cup vegetable broth. Stir to combine, then bring to a simmer.
4. Step 4: Season with 1 tsp salt and 1/2 tsp black pepper. Reduce heat to low and simmer uncovered for 20 minutes until the sauce thickens and flavors meld.
5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro just before serving to add a fresh, bright note.