Slow-Simmered Iraqi Chickpea and Tomato Stew
A hearty, slow-simmered stew featuring tender chickpeas in a rich tomato and garlic broth, accented with traditional Iraqi spices. This middle eastern-inspired vegan ready in about 130 minutes pairs dried chickpeas, olive oil, onion 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
- 1 cup dried chickpeas
- 3 tbsp olive oil
- 1 large, diced onion
- 4, minced garlic cloves
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- 14 oz can crushed tomatoes
- 3 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped fresh cilantro
- for serving lemon wedges
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Soak 1 cup dried chickpeas overnight in cold water. Drain and rinse before cooking.
- Step 2: Heat 3 tbsp olive oil in a large pot over medium heat. Add 1 large diced onion and sauté for 5-6 minutes until translucent and fragrant.
- Step 3: Stir in 4 minced garlic cloves, 1 tsp ground turmeric, 1 tsp ground cumin, and 1 tsp ground coriander. Cook for 1 minute until the spices release their aroma.
- Step 4: Add the soaked chickpeas, 14 oz crushed tomatoes, and 3 cups vegetable broth to the pot. Season with 1 tsp salt and 1/2 tsp black pepper.
- Step 5: Bring to a boil, reduce heat to low, cover, and simmer gently for 1.5 to 2 hours, stirring occasionally, until chickpeas are tender and stew thickens.
- Step 6: Just before serving, stir in 1/4 cup chopped fresh cilantro and squeeze lemon wedges over the stew to brighten the flavors.
Frequently asked questions
How long does Slow-Simmered Iraqi Chickpea and Tomato Stew take to make?
Total time is about 130 minutes (10 min prep + 120 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 Slow-Simmered Iraqi 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 dried chickpeas from drying out.
Can I substitute ingredients in Slow-Simmered Iraqi 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 Slow-Simmered Iraqi 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 Slow-Simmered Iraqi 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.
