Stovetop Spicy Tomato and Chickpea Stew
A warming vegetarian stew with tender chickpeas simmered in a spicy tomato base, perfect for a cozy meal. This mediterranean-inspired vegan (vegetarian, gluten free) ready in about 35 minutes pairs olive oil, yellow onion, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 3, minced garlic cloves
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp crushed red pepper flakes
- 14 oz canned diced tomatoes
- 2 cups, drained and rinsed canned chickpeas
- 1 1/2 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup, chopped fresh cilantro
- 1 tbsp lemon juice
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large saucepan over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until soft and translucent.
- Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1/2 tsp crushed red pepper flakes. Cook for 1 minute until fragrant.
- Step 3: Add 14 oz canned diced tomatoes, 2 cups drained chickpeas, and 1 1/2 cups vegetable broth. Stir well, season with 1 tsp salt and 1/2 tsp black pepper.
- Step 4: Bring the mixture to a simmer, reduce heat to medium-low, and cook uncovered for 20 minutes until the sauce thickens and chickpeas are tender.
- Step 5: Remove from heat, stir in 1/4 cup chopped fresh cilantro and 1 tbsp lemon juice to brighten the flavors before serving.
Frequently asked questions
How long does Stovetop Spicy Tomato and Chickpea Stew take to make?
Total time is about 35 minutes (10 min prep + 25 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 Stovetop Spicy Tomato and Chickpea 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 olive oil from drying out.
Can I substitute ingredients in Stovetop Spicy Tomato and Chickpea 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 Stovetop Spicy Tomato and Chickpea 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 Stovetop Spicy Tomato and Chickpea Stew vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This is a perfect weeknight dinner! My family loved the spicy kick.
- ★★★★★
So easy and flavorful. Made it for my vegan friends and they were impressed.
- ★★★★☆
Great recipe, but I found it slightly bland. Next time I'll add more spices.
