Rustic Vegetable and Chickpea Stew
A hearty stew combining fresh seasonal vegetables and chickpeas simmered in a fragrant tomato broth with regional spices. This mediterranean-inspired vegan (vegetarian) ready in about 50 minutes pairs olive oil, medium, diced yellow onion, medium, peeled and diced carrots 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.
Ingredients
- 3 tbsp olive oil
- 1 medium, diced yellow onion
- 2 medium, peeled and diced carrots
- 2, diced celery stalks
- 3 cloves, minced garlic
- 14 oz (1 can) canned diced tomatoes
- 1 can (15 oz), drained and rinsed chickpeas
- 3 cups vegetable broth
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp dried thyme
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Heat 3 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion, 2 diced medium carrots, and 2 diced celery stalks; sauté for 7-8 minutes until vegetables soften and onions are translucent.
- Step 2: Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
- Step 3: Add 14 oz canned diced tomatoes with their juices, 1 can (15 oz) drained and rinsed chickpeas, and 3 cups vegetable broth. Stir to combine.
- Step 4: Season with 1 tsp smoked paprika, 1 tsp ground cumin, 1/2 tsp dried thyme, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer, then reduce heat to low.
- Step 5: Cover and simmer the stew for 25 minutes, stirring occasionally, until all vegetables are tender and flavors meld.
- Step 6: Remove from heat, stir in 1/4 cup chopped fresh parsley, and adjust seasoning with salt and pepper if needed. Serve warm as a comforting vegetarian main or side.
Frequently asked questions
How long does Rustic Vegetable and Chickpea Stew take to make?
Total time is about 50 minutes (15 min prep + 35 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 Rustic Vegetable and Chickpea Stew?
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 Rustic Vegetable and Chickpea Stew?
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 Rustic Vegetable and Chickpea Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Rustic Vegetable and Chickpea Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
