This hearty and flavorful tomato chickpea stew is a comforting, one-pot meal packed with protein, vibrant spices, and wholesome ingredients. Perfect for chilly nights, meal prep, or an easy weeknight dinner ready in 30 minutes!
Like most of these 16 Delicious Vegan Soups and Stews, this hearty tomato chickpea stew is a year-round favorite but becomes especially popular during the cooler months, thanks to its warm, comforting flavors.
This stew is just as satisfying as another quick go-to chickpea recipe, Creamy Sweet Potato and Chickpeas, and pairs beautifully with a green salad dressed in Classic French Salad Dressing for a hearty meal.
Top with a delicious Vegan Lemon Dill Yogurt Sauce, and it's over-the-top good.
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Why I Love This Recipe
- It's packed with wholesome, simple ingredients.
- Versatile and easy to customize with whatever veggies you have.
- Comes together in one pot, making cleanup a breeze.
- Warm and cozy for any day I need it, especially when I meal prep.
- Vegan and budget-friendly!
Ingredients
Tahini: Tahini, a creamy paste made from ground sesame seeds, adds a rich, nutty flavor and velvety texture to the stew, perfectly balancing the tangy tomatoes and hearty chickpeas! Substitute with almond butter, cashew butter, or sunflower seed butter for a similar creamy texture and mild nutty flavor. Unsweetened peanut butter can be used but may alter the flavor too much.
Frozen Greens: I like to use frozen greens because they are always available in the freezer. Substitute with chopped fresh spinach or kale.
Veggies: Finely chop the onions and carrots using a food processor so they add flavor but almost disappear into the dish. Add additional veggies like zucchini or eggplant if desired.
See the recipe card for quantities and a list of all ingredients.
Variations
- Stir in ½-1 cup of coconut milk or cashew cream for a rich, velvety texture.
- Add diced veggies like zucchini, eggplant, bell peppers, or green beans for variety.
- Add additional olives, like black olives, for variety.
- Thin it out with more vegetable broth for a lighter, soup-like consistency.
How To Make Tomato Chickpea Stew
Check out the process in pictures. See the recipe card for more details.
Step 1: Sauté onion and carrot in olive oil until softened.
Step 2: Then add the spice blend and the garlic and cook for 1 minute.
Step 3: Add chickpeas, tomatoes, broth, tahini, and olives. Stir and simmer until thickened.
Step 4: Stir in greens to wilt and adjust seasoning before serving with a garnish of basil, cilantro, or parsley.
Top Tips
Once all the ingredients (except the greens) are added, let the stew simmer until it reaches your desired consistency - the longer it cooks, the thicker and less liquidy it will become.
Meal prep this stew by dividing it into containers with rice, quinoa, Sheet Pan Oven Roasted Vegetables, or couscous on the side. Store in the fridge for up to 5 days or freeze for 3 months. Reheat and add fresh greens with a squeeze of lemon to freshen it up.
Serving Suggestions
- Serve with warm, crusty bread, baguette, pita, or naan bread to soak up the flavorful broth.
- Ladle the stew over a bed of rice, quinoa, or couscous for a hearty, filling meal.
- Complement with a crisp green salad, like my Vegan Caesar Salad, for a fresh contrast.
- Add a dollop of sour cream, Vegan Tzatziki Sauce, a sprinkle of fresh parsley or cilantro, or a drizzle of olive oil. My favorite thing to top it with, though, is Vegan Lemon Dill Yogurt Sauce.
- Serve over fresh polenta.
Recipe FAQS
Yes, this stew tastes even better the next day as the flavors meld together.
Store in an airtight container for up to 4-5 days. You can also freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
More Vegan Chickpea Recipes
Got a minute? I'd love for you to comment and rate this tomato chickpea stew. Your feedback is invaluable-did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
Tomato Chickpea Stew
Ingredients
Spice Blend
- 2 teaspoons ground cumin
- 2 teaspoons paprika
- 1 teaspoon oregano
- 1 teaspoon ground coriander
- 1 ½ teaspoons salt
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes optional for a little heat
Stew
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 1 large carrot finely chopped (115 grams or ~ 1 cup)
- 4 cloves garlic minced
- spice blend see above
- 2 15-ounce cans chickpeas drained and rinsed
- 1 14-ounce can crushed tomatoes fire-roasted is the tastiest
- 1 cup vegetable broth
- 2 heaping tablespoons tahini
- ¼ cup pitted kalamata olives sliced
- 1 cup frozen spinach or kale chopped (fresh is fine too)
- fresh parsley cilantro, or basil for garnish
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add the onion and carrot. Cook for 7-10 minutes until slightly softened.
- Toast the Spices: Stir in the garlic, cumin, paprika, oregano, coriander, salt, black pepper, and chili flakes (if using). Cook for 1 minute until fragrant.
- Build the Stew: Add the chickpeas, tomatoes, vegetable broth, tahini, and olives. Stir well to combine.
- Simmer: Reduce heat to medium-low and simmer for about 15 minutes, stirring occasionally, until the stew thickens to your desired consistency.
- Add the Greens: Stir in the chopped spinach or kale during the last 5 minutes of cooking, allowing them to wilt if you use fresh greens.
- Finish and Serve: Adjust the seasoning and then garnish with fresh herbs. Serve warm.
Regi Pearce says
I love how versatile this stew is so I can add any veggies I have on hand. It’s a cozy, comforting dish, and I always meal prep it with a side of rice or quinoa for an easy lunch during the week. The tahini adds such a creamy, rich flavor - so don't skip it!