Spiced Chickpea Stew
A vibrant, protein-packed stew featuring chickpeas, tomatoes, and spices inspired by the flavors of the Mediterranean coast. This Mediterranean-inspired one-pot recipe (vegan), ready in about 65 minutes, pairs chickpeas, tomatoes, onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 6, 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 can (15 oz) chickpeas
- 4 medium tomatoes
- 1 medium onion
- 3 garlic cloves
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 1 medium lemon
The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: Dice onion and garlic; set aside. In a large pot, heat olive oil over medium heat. Sauté onion for 5 minutes until golden, then add garlic and cook 1 minute.
- Step 2: Add tomatoes, cumin, paprika, oregano, salt, and pepper. Cook 10 minutes until tomatoes break down. Stir in chickpeas and 4 cups water; bring to a simmer.
- Step 3: Cover and cook 25 minutes until tender. Juice lemon into the stew and stir until incorporated. Serve with crusty bread and a sprinkle of parsley.
