Quick Chickpea and Tomato Stew with Cumin
A simple, hearty stew of chickpeas simmered in a fragrant tomato and cumin broth, perfect for a comforting vegan meal. This mediterranean-inspired vegan (vegan) ready in about 30 minutes pairs olive oil, medium, diced yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 3, 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
- 1 can (15 oz), drained and rinsed canned chickpeas
- 1 tbsp olive oil
- 1 medium, diced yellow onion
- 3 cloves minced garlic cloves
- 1 tsp ground cumin
- 1 can (14.5 oz) diced tomatoes
- 1 cup vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp chopped (optional) fresh cilantro
Instructions
- Step 1: Heat 1 tbsp olive oil in a medium saucepan over medium heat until hot. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent and soft. Add 3 cloves minced garlic and 1 tsp ground cumin, cooking for 1 minute until aromatic.
- Step 2: Pour in 1 can (14.5 oz) diced tomatoes with their juices and 1 cup vegetable broth. Stir well and bring to a gentle simmer.
- Step 3: Add 1 can (15 oz) drained and rinsed chickpeas, 1 tsp salt, and 1/2 tsp black pepper. Simmer uncovered for 10 minutes until the stew thickens slightly. Remove from heat and stir in 2 tbsp chopped fresh cilantro if desired before serving.
Frequently asked questions
How long does Quick Chickpea and Tomato Stew with Cumin take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Quick Chickpea and Tomato Stew with Cumin?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Quick Chickpea and Tomato Stew with Cumin?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Quick Chickpea and Tomato Stew with Cumin for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Quick Chickpea and Tomato Stew with Cumin vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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