Slow-Simmered Iraqi Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-08-07 · Updated 2026-08-07

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 recipe, 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

Dutch ovens worth buying for low-and-slow cooking → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Soak 1 cup dried chickpeas overnight in cold water. Drain and rinse before cooking.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6: Just before serving, stir in 1/4 cup chopped fresh cilantro and squeeze lemon wedges over the stew to brighten the flavors.