One-Pot Spicy Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

A hearty, warming vegetarian stew bursting with spices, tender chickpeas, and rich tomato sauce. This Mediterranean-inspired no-cook recipe (vegetarian), ready in about 35 minutes, pairs olive oil, yellow onion, diced, garlic cloves, minced 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 yellow onion, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 14 oz canned diced tomatoes
• 15 oz canned chickpeas, drained and rinsed
• 1 cup vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tablespoons olive oil in a large pot over medium heat until shimmering. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, and 1/4 teaspoon cayenne pepper. Cook for 1 minute until fragrant.
3. Step 3: Add 14 ounces canned diced tomatoes with their juices, 15 ounces drained and rinsed canned chickpeas, and 1 cup vegetable broth. Stir well to combine.
4. Step 4: Season with 1 teaspoon salt and 1/2 teaspoon black pepper. Bring the stew to a boil, then reduce heat to low and simmer uncovered for 20 minutes until thickened.
5. Step 5: Remove from heat and stir in 2 tablespoons chopped fresh cilantro. Serve warm with crusty bread or rice.