Vegan Spiced Chickpea and Quinoa Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-15 · Updated 2026-05-15

Hearty quinoa and chickpeas simmered with warm spices and tomatoes for a nourishing vegan stew. This mediterranean-inspired vegan (vegan, gluten free) ready in about 40 minutes pairs dry quinoa, cooked chickpeas, can diced tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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

• 1 cup dry quinoa
• 2 cups cooked chickpeas
• 14 oz can diced tomatoes
• 1 medium, diced onion
• 3, minced garlic cloves
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 4 cups vegetable broth
• 2 tbsp olive oil
• 1/4 cup chopped fresh cilantro
• 1 1/2 tsp salt
• 1/2 tsp black pepper

Instructions

1. Step 1: Rinse 1 cup dry quinoa thoroughly under cold water and drain.
2. Step 2: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and sauté for 5 minutes until translucent.
3. Step 3: Stir in 3 minced garlic cloves, 2 tsp ground cumin, 1 tsp ground coriander, and 1 tsp smoked paprika; cook for 1 minute until fragrant.
4. Step 4: Add the rinsed quinoa, 14 oz canned diced tomatoes (with juices), 2 cups cooked chickpeas, and 4 cups vegetable broth. Stir to combine.
5. Step 5: Bring the stew to a boil, then reduce heat to low and simmer uncovered for 20 minutes until quinoa is tender and stew thickens.
6. Step 6: Season with 1 1/2 tsp salt and 1/2 tsp black pepper, then stir in 1/4 cup chopped fresh cilantro before serving.