Spicy Chickpea & Tomato Stew – Comforting, Hearty, and Weeknight-Friendly

This Spicy Chickpea & Tomato Stew is the kind of meal you make when you want something cozy without a lot of fuss. It’s rich, bold, and satisfying, with just the right kick of heat. The ingredients are simple, the flavor is big, and it all comes together in one pot.

Serve it with crusty bread, spoon it over rice, or tuck it into a warm flatbread. It’s budget-friendly, plant-based, and perfect for leftovers.

Spicy Chickpea & Tomato Stew - Comforting, Hearty, and Weeknight-Friendly

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 to 1 teaspoon red pepper flakes or chili flakes (adjust to taste)
• 1/2 teaspoon ground coriander (optional but nice)
• 1 can (28 ounces) crushed tomatoes, or 2 cans (14.5 ounces) diced tomatoes
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 cup vegetable broth or water (plus more as needed)
• 1 teaspoon sugar or honey (to balance acidity)
• Salt and black pepper, to taste
• Juice of 1/2 lemon (or 1–2 teaspoons red wine vinegar)
• 1/4 cup chopped fresh parsley or cilantro, plus extra for garnish
• Optional add-ins: a handful of baby spinach or chopped kale, 1 small red bell pepper (diced), or 1 small carrot (diced)
• To serve: crusty bread, rice, quinoa, or warm flatbread; a dollop of yogurt or dairy-free yogurt (optional)

Method

 

1. Warm the oil: Set a large pot over medium heat. Add olive oil and let it shimmer.
2. Sauté aromatics: Add onion and a pinch of salt. Cook 5–7 minutes, stirring, until soft and lightly golden. Add garlic and cook 30 seconds until fragrant.
3. Bloom the spices: Stir in tomato paste, cumin, smoked paprika, red pepper flakes, and coriander. Cook 1–2 minutes, stirring, until the paste darkens and the spices smell toasty.
4. Build the base: Pour in the crushed or diced tomatoes and the broth. Stir well and bring to a gentle simmer.
5. Add chickpeas: Stir in the chickpeas and sugar. Season with salt and black pepper. If using bell pepper or carrot, add them now.
6. Simmer: Reduce heat to medium-low. Cook uncovered for 15–20 minutes, stirring occasionally, until the stew thickens and the flavors meld. Add a splash of water if it gets too thick.
7. Greens and finish: Stir in spinach or kale, if using, and cook 1–2 minutes until wilted. Turn off the heat and add lemon juice. Taste and adjust salt, pepper, and heat.
8. Herbs and serve: Fold in chopped parsley or cilantro. Ladle into bowls and garnish with more herbs. Serve with bread, rice, or flatbread, and a spoon of yogurt if you like.

What Makes This Recipe So Good

• Deep flavor, minimal effort: Canned tomatoes, chickpeas, and pantry spices bloom into a stew that tastes like it simmered all day.
• One-pot simplicity: Everything cooks in a single pot for easy prep and quick cleanup.
• Flexible heat level: Adjust the spice to suit your crowd. Keep it gentle or turn it up.
• Great texture: Chickpeas stay pleasantly firm while the tomatoes cook down into a silky sauce.
• Meal-prep friendly: The flavors get even better the next day, and it freezes well.

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 to 1 teaspoon red pepper flakes or chili flakes (adjust to taste)
• 1/2 teaspoon ground coriander (optional but nice)
• 1 can (28 ounces) crushed tomatoes, or 2 cans (14.5 ounces) diced tomatoes
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 cup vegetable broth or water (plus more as needed)
• 1 teaspoon sugar or honey (to balance acidity)
• Salt and black pepper, to taste
• Juice of 1/2 lemon (or 1–2 teaspoons red wine vinegar)
• 1/4 cup chopped fresh parsley or cilantro, plus extra for garnish
• Optional add-ins: a handful of baby spinach or chopped kale, 1 small red bell pepper (diced), or 1 small carrot (diced)
• To serve: crusty bread, rice, quinoa, or warm flatbread; a dollop of yogurt or dairy-free yogurt (optional)

Instructions

1. Warm the oil: Set a large pot over medium heat.

   Add olive oil and let it shimmer.

2. Sauté aromatics: Add onion and a pinch of salt. Cook 5–7 minutes, stirring, until soft and lightly golden. Add garlic and cook 30 seconds until fragrant.
3. Bloom the spices: Stir in tomato paste, cumin, smoked paprika, red pepper flakes, and coriander.

   Cook 1–2 minutes, stirring, until the paste darkens and the spices smell toasty.

4. Build the base: Pour in the crushed or diced tomatoes and the broth. Stir well and bring to a gentle simmer.
5. Add chickpeas: Stir in the chickpeas and sugar. Season with salt and black pepper.

   If using bell pepper or carrot, add them now.

6. Simmer: Reduce heat to medium-low. Cook uncovered for 15–20 minutes, stirring occasionally, until the stew thickens and the flavors meld. Add a splash of water if it gets too thick.
7. Greens and finish: Stir in spinach or kale, if using, and cook 1–2 minutes until wilted.

   Turn off the heat and add lemon juice. Taste and adjust salt, pepper, and heat.

8. Herbs and serve: Fold in chopped parsley or cilantro. Ladle into bowls and garnish with more herbs.

   Serve with bread, rice, or flatbread, and a spoon of yogurt if you like.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Portion into freezer-safe containers and freeze for up to 3 months. Leave a little headspace for expansion.
• Reheat: Warm gently on the stove with a splash of water or broth. Microwaving works too; stir halfway for even heating.
• Meal prep tip: Store the stew separately from rice or grains to prevent sogginess.

Why This is Good for You

• Plant protein and fiber: Chickpeas offer steady energy, support digestion, and help you feel full.
• Antioxidant-rich tomatoes: Cooked tomatoes are a great source of lycopene, which supports heart health.
• Healthy fats: Olive oil helps your body absorb fat-soluble nutrients and adds satisfying richness.
• Balanced spices: Cumin and paprika bring flavor without excess sodium, and chili flakes can boost warmth and circulation.
• Customizable sodium and heat: You control the salt and spice, making it easy to fit different dietary needs.

What Not to Do

• Don’t skip blooming the spices: Raw spices taste flat.

  A quick cook in oil wakes them up and deepens the stew’s flavor.

• Don’t rush the simmer: Give it at least 15 minutes to thicken. That time smooths out the acidity and melds flavors.
• Don’t forget acid at the end: Lemon juice or vinegar brightens the stew and balances the tomatoes.
• Don’t over-salt early: The stew reduces as it cooks, which concentrates salt. Season in layers and adjust at the end.
• Don’t overcrowd with too many extras: Add-ins are great, but too many can dilute the sauce and throw off the texture.

Alternatives

• Protein swaps: Use white beans, lentils (pre-cooked), or cubed firm tofu instead of chickpeas.
• Tomato options: Use fire-roasted tomatoes for a smoky edge or fresh ripe tomatoes in peak season; add 1/2 cup extra broth if using fresh.
• Spice variations: Swap smoked paprika for regular paprika and add a pinch of chipotle powder, harissa paste, or a spoonful of chili crisp.
• Leafy greens: Kale, spinach, or Swiss chard all work.

  Add tender greens at the end; tougher greens need a few extra minutes.

• Creamy finish: Stir in a splash of coconut milk or a spoon of tahini for a richer, silkier sauce.
• Grain pairings: Serve over rice, farro, bulgur, or couscous. For low-carb, try cauliflower rice or roasted vegetables.
• Make it smokier: Add a small chopped chipotle in adobo or a bit more smoked paprika.

FAQ

Can I make this in a slow cooker?

Yes. Sauté the onion, garlic, tomato paste, and spices on the stove first, then transfer to the slow cooker with tomatoes, chickpeas, and broth.

Cook on Low for 4–5 hours. Stir in greens and lemon at the end.

Is this recipe gluten-free?

The stew itself is naturally gluten-free. Just pair it with gluten-free bread or grains if needed.

How spicy is it?

It’s medium by default.

Use less red pepper flakes for mild, or add more and a pinch of cayenne for extra heat.

Can I use dried chickpeas?

Absolutely. Cook 1 to 1 1/2 cups dried chickpeas until tender beforehand. You’ll need about 3 cups cooked chickpeas for the recipe.

What if the stew tastes too acidic?

Simmer a bit longer, add another pinch of sugar or a splash of coconut milk, and finish with olive oil.

Salt and time also help smooth the edges.

How can I thicken it more?

Mash a few chickpeas against the side of the pot and simmer uncovered for a few minutes. You can also stir in a spoon of tomato paste.

Can I add meat?

Yes. Brown ground turkey, chicken, or sausage with the onions.

Drain excess fat before adding spices and tomatoes.

What’s the best way to serve it?

It’s great with warm flatbread, buttered rice, or crusty bread. A dollop of yogurt and a squeeze of lemon make it pop.

In Conclusion

This Spicy Chickpea & Tomato Stew delivers big comfort from simple pantry staples. It’s hearty, customizable, and fast enough for busy nights.

Keep it as-is for a clean, plant-based bowl, or dress it up with greens, grains, and a creamy swirl. Either way, it’s a reliable recipe you’ll come back to whenever you want warmth, flavor, and an easy win at the table.