Sautéed Spiced Chickpea and Tomato Stew
A vibrant and hearty stew featuring tender chickpeas simmered with fresh tomatoes and warming spices, perfect for a comforting vegetarian meal. This mediterranean-inspired vegan ready in about 35 minutes pairs olive oil, garlic cloves, minced, ground cumin 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
- 3 tbsp olive oil
- 4 cloves garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp red chili flakes
- 1 medium onion, diced
- 15 oz canned chickpeas, drained and rinsed
- 2 cups fresh tomatoes, chopped
- 1 cup vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lemon juice
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 3 tbsp olive oil in a large skillet over medium heat until shimmering, then add 4 minced garlic cloves and 1 diced medium onion. Sauté for 5-6 minutes until the onion is translucent and fragrant.
- Step 2: Stir in 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika, and 1/4 tsp red chili flakes, cooking for 1 minute until the spices release their aroma.
- Step 3: Add 15 oz canned chickpeas (drained and rinsed) and 2 cups chopped fresh tomatoes to the skillet. Stir to coat the chickpeas with the spices and cook for 3 minutes until the tomatoes begin to soften.
- Step 4: Pour in 1 cup vegetable broth, then season with 1 tsp salt and 1/2 tsp black pepper. Bring the mixture to a simmer, reduce heat to low, and cook uncovered for 15 minutes until the sauce thickens and coats the chickpeas.
- Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro and 1 tbsp lemon juice for a bright finish. Serve warm as a stew or over rice.
Frequently asked questions
How long does Sautéed Spiced Chickpea and Tomato Stew take to make?
Total time is about 35 minutes (10 min prep + 25 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 Sautéed Spiced Chickpea and Tomato 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 Sautéed Spiced Chickpea and Tomato 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 Sautéed Spiced Chickpea and Tomato 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 Sautéed Spiced Chickpea and Tomato Stew 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.
