Spiced Chickpea and Vegetable Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A hearty Middle Eastern stew packed with protein and fiber, perfect for a cozy weeknight meal. The blend of warming spices and tender vegetables creates a comforting, flavorful dish. This middle eastern-inspired mexican (vegetarian) ready in about 50 minutes pairs cooked or 1 (15 oz) can chickpeas, medium, diced carrots, medium, diced zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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.

Prep: 20 min Cook: 30 min Serves 4 Middle Eastern cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion and sauté for 3-4 minutes until translucent. Add the garlic and cook for 30 seconds until fragrant.
  2. Step 2: Stir in the carrots, zucchini, cumin, coriander, and smoked paprika. Cook for 2-3 minutes until the vegetables begin to soften.
  3. Step 3: Add the tomato paste, vegetable broth, and chickpeas. Bring to a boil, then reduce heat to low. Simmer for 20-25 minutes until the vegetables are tender and the stew thickens.
  4. Step 4: Stir in the parsley and season with salt and pepper to taste. Serve warm with crusty bread or over couscous.

Frequently asked questions

How long does Spiced Chickpea and Vegetable Stew take to make?

Total time is about 50 minutes (20 min prep + 30 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 Spiced Chickpea and Vegetable 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 medium, diced carrots from drying out.

Can I substitute ingredients in Spiced Chickpea and Vegetable 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 Spiced Chickpea and Vegetable 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 Spiced Chickpea and Vegetable 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.

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