Slow-Simmered Iraqi Tomato and Chickpea Stew

By AislePrompt Editorial · Published 2026-06-29 · Updated 2026-06-29

A comforting vegetarian stew simmered with ripe tomatoes, chickpeas, and aromatic Iraqi spices that create a rich and hearty dish. This Middle Eastern-inspired vegan recipe (vegetarian), ready in about 55 minutes, pairs olive oil, onion, garlic cloves 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
• 1 large, diced onion
• 4 minced garlic cloves
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 28 oz canned diced tomatoes
• 2 cups cooked chickpeas
• 2 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: Heat 3 tbsp olive oil in a large pot over medium heat. Add 1 large diced onion and sauté for 6-7 minutes until soft and translucent.
2. Step 2: Add 4 minced garlic cloves, 1 tsp ground turmeric, 1 tsp ground cumin, and 1 tsp ground coriander. Cook for 1-2 minutes until fragrant.
3. Step 3: Stir in 28 oz canned diced tomatoes with their juices and 2 cups cooked chickpeas. Pour in 2 cups vegetable broth, then season with 1 tsp salt and 1/2 tsp black pepper.
4. Step 4: Bring the stew to a simmer, then reduce heat to low and cover. Let it simmer gently for 30 minutes to allow flavors to meld and the sauce to thicken.
5. Step 5: Stir in 1/4 cup chopped fresh cilantro before serving. Serve hot with lemon wedges on the side to squeeze over the stew for added brightness.