Spiced Farro and Chickpea Stew with Tomatoes

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A rustic, hearty stew combining farro, chickpeas, and tomatoes with warm spices for a comforting vegetarian meal. This Mediterranean-inspired rice and grain recipe (vegetarian), ready in about 45 minutes, pairs pearled farro, olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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

• 3/4 cup pearled farro
• 2 tbsp olive oil
• 1 medium, diced yellow onion
• 1 large, diced carrot
• 3 minced garlic cloves
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 14 oz can diced canned tomatoes
• 1 can (15 oz), drained and rinsed chickpeas
• 3 cups vegetable broth
• 1/4 cup chopped fresh cilantro
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 1 tbsp lemon juice

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 1 large diced carrot, cooking for 6-8 minutes until softened and edges begin to brown.
2. Step 2: Add 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1/2 tsp ground coriander, stirring for 1 minute until fragrant.
3. Step 3: Pour in 14 oz canned diced tomatoes, 3 cups vegetable broth, and 3/4 cup pearled farro. Stir to combine and bring to a boil.
4. Step 4: Reduce heat to low, cover, and simmer for 25 minutes until farro is tender.
5. Step 5: Stir in 1 can (15 oz) drained and rinsed chickpeas, 1/2 tsp salt, and 1/4 tsp black pepper. Cook uncovered for 5 more minutes to heat through and thicken the stew.
6. Step 6: Remove from heat, stir in 1 tbsp fresh lemon juice and 1/4 cup chopped fresh cilantro. Taste and adjust salt and pepper if needed. Serve warm.