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a hand putting down a tomato chickpea stew in a bowl with couscous.

Tomato Chickpea Stew

Regi Pearce
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 or an easy weeknight dinner ready in 30 minutes!
5 from 1 vote
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course main course
Cuisine American, Vegan
Servings 4 Bowls
Calories 357 kcal

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.

Video

Notes

Use a food processor to finely chop the onions and carrots - they’ll blend seamlessly into the dish, almost disappearing entirely.
Nutritional information is only an estimate.

Nutrition

Calories: 357kcal | Carbohydrates: 48g | Protein: 16g | Fat: 14g | Saturated Fat: 2g | Sodium: 2052mg | Fiber: 15g | Sugar: 8g | Calcium: 213mg | Iron: 6mg
Keywords easy, meal prep, one pot, quick
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