Traditional Greek Chickpea and Tomato Stew
A hearty vegetarian stew featuring tender chickpeas simmered in a rich tomato sauce with classic Greek herbs and spices. This Greek-inspired vegetarian recipe, ready in about 45 minutes, pairs canned chickpeas, drained and rinsed, olive oil, onion, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 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
- 2 cups canned chickpeas, drained and rinsed
- 3 tbsp olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 3 cloves garlic cloves, minced
- 1 (14 oz) can canned diced tomatoes
- 1 cup water or vegetable broth
- 1 tsp dried oregano
- 1/4 tsp ground cinnamon
- 1 bay leaf
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh parsley, chopped
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 3 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and 1 diced medium carrot; sauté for 5-6 minutes until softened.
- Step 2: Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
- Step 3: Add 2 cups drained chickpeas, 1 (14 oz) can diced tomatoes with juices, 1 cup water or vegetable broth, 1 tsp dried oregano, 1/4 tsp ground cinnamon, 1 bay leaf, 1 tsp salt, and 1/2 tsp black pepper.
- Step 4: Bring to a gentle simmer, cover partially, and cook for 25-30 minutes, stirring occasionally, until the sauce thickens and flavors meld.
- Step 5: Remove the bay leaf and stir in 2 tbsp chopped fresh parsley before serving with crusty bread or rice.
Frequently asked questions
How long does Traditional Greek Chickpea and Tomato Stew take to make?
Total time is about 45 minutes (10 min prep + 35 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 Traditional Greek Chickpea and Tomato 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 Traditional Greek Chickpea and Tomato 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 Traditional Greek Chickpea and Tomato 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 Traditional Greek Chickpea and Tomato 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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