This hearty one-pot tomato and chickpea stew is a flavorful, plant-based meal that comes together in just 20 minutes.
Packed with protein-rich chickpeas, fiber-filled vegetables, and healthy fats from tahini, it’s a nourishing choice for busy weeknights.
Quick to prepare, naturally gluten-free, and perfect for meal prep, this stew delivers comforting warmth, vibrant flavors, and a satisfying boost of nutrients in every bowl.
20-Minute One-Pot Tomato & Chickpea Stew
Equipment
- 1 large pan or skillet
- 1 chopping board
- 1 knife
- 1 Wooden Spoon or Spatula
- 4 small bowls or plates for serving
Ingredients
- 1 Tbsp vegetable oil
- 4 garlic cloves thinly sliced
- 2 medium onions chopped
- 1 red chili minced
- 1 carrot finely chopped
- 1 roasted red bell pepper from jar, chopped
- ½ tsp salt
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp ground coriander
- 3⅓ cups canned crushed tomatoes
- 2 cups cooked chickpeas
- ½ cup kalamata olives chopped
- 2 Tbsp tahini
- 2 tsp reduced-sodium soy sauce
- ⅛ tsp ground black pepper
- 2 cups fresh spinach chopped
- 4 whole wheat pita breads toasted
- Optional garnish: fresh cilantro lemon slices
Instructions
- Heat the Oil: Begin by placing a large, deep skillet or pan over medium-high heat. Add 1 tablespoon of vegetable oil and allow it to warm for 30–60 seconds. You want the oil to shimmer slightly but not smoke. This creates the perfect base for sautéing the vegetables and releasing their natural flavors.
- Sauté the Aromatics: Add 4 thinly sliced garlic cloves and 2 chopped medium onions to the hot oil. Stir continuously for 2–3 minutes until fragrant and slightly golden. Then, add 1 finely chopped carrot, 1 minced red chili pepper, and 1 jarred roasted red bell pepper, chopped. Sprinkle ½ teaspoon of salt over the mixture to help draw out moisture from the vegetables. Cook for about 5–7 minutes, stirring occasionally, until the onions are translucent and the vegetables are tender.
- Toast the Spices: Lower the heat slightly and sprinkle in 2 teaspoons of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of ground coriander. Stir the mixture continuously for about 1 minute. Toasting the spices in the oil enhances their aroma and deepens the flavor of the stew, creating a rich, warm base for the tomatoes and chickpeas.
- Add Tomatoes and Chickpeas: Pour in 3⅓ cups of canned crushed tomatoes and 2 cups of cooked chickpeas. Stir thoroughly to combine all ingredients, ensuring that the spices coat the chickpeas and vegetables evenly. The crushed tomatoes will create a thick, flavorful sauce that binds the stew together.
- Incorporate Tahini, Soy Sauce, and Olives: Add 2 tablespoons of tahini, 2 teaspoons of reduced-sodium soy sauce, and ½ cup of chopped kalamata olives to the pan. Stir well until the tahini is fully blended into the tomato sauce. This adds a creamy texture, a subtle nuttiness, and a savory depth to the stew.
- Simmer and Blend Flavors: Reduce the heat to medium, cover the pan with a lid, and let the stew cook gently for 5 minutes. Stir occasionally to prevent sticking and to allow the flavors to meld together. This step ensures the chickpeas absorb the aromatic spices while the sauce thickens slightly.
- Wilt the Spinach: Add 2 cups of chopped fresh spinach to the pan. Stir carefully to fold the spinach into the hot stew. Cook for 1–2 minutes, just until the spinach is wilted but still vibrant green. Avoid overcooking to preserve its nutrients, color, and texture.
- Adjust Seasoning: Taste the stew and add ⅛ teaspoon of ground black pepper or additional salt if desired. Stir well to ensure the seasoning is evenly distributed. The flavors should be balanced, with a gentle heat from the chili, warmth from the spices, and a creamy, savory finish from the tahini.
- Garnish and Serve: Transfer the stew into serving bowls. Garnish with fresh cilantro leaves and a lemon wedge, if desired. Serve immediately alongside toasted whole wheat pita bread or steamed rice. The combination of warm stew and bread makes it a comforting, wholesome meal that’s perfect for lunch or dinner.
- Enjoy Mindfully: Take a moment to enjoy the aroma, vibrant colors, and textures of your stew. Each spoonful delivers a mix of plant-based protein, fiber, and healthy fats, making it both nourishing and satisfying. This stew is perfect for busy nights, meal prep, or simply when you crave a warm, flavorful, wholesome bowl of comfort food.
Notes
- Perfect for busy weeknights: ready in just 20 minutes.
- Plant-based protein and fiber from chickpeas makes it filling.
- Naturally gluten-free and low in saturated fat.
- Tahini adds creaminess and healthy fats without dairy.
- Spinach provides vitamins, minerals, and vibrant color.
- Can be customized with additional vegetables or spices.
- Pairs beautifully with pita, rice, or quinoa.
- Leftovers store well in the fridge or freezer.
- Mildly spicy but can adjust chili level to taste.
- One-pot preparation makes cleanup quick and easy.
Chef’s Secrets for Maximum Flavor
To make this stew truly shine, always start by properly sautéing the aromatics—garlic, onions, and bell peppers—in hot oil.
This step develops the base flavors, releasing natural sweetness while softening the vegetables.
Toasting the spices for a full minute intensifies their aroma, ensuring the cumin, coriander, and smoked paprika infuse every bite.
Stir in the tahini slowly, blending it fully with the tomato sauce to achieve a creamy texture without clumping.
Finally, add the spinach at the very end to retain its vibrant color and fresh flavor.
For extra depth, a squeeze of lemon juice or a drizzle of olive oil before serving elevates the taste beautifully.
Serving Suggestions for Perfect Pairings
This tomato and chickpea stew is versatile and pairs well with many sides.
Toasted whole wheat pita or flatbread is perfect for scooping, while a serving of steamed rice or quinoa makes it a hearty, filling meal.
Garnish with fresh cilantro or a lemon wedge to add brightness and freshness.
For a richer variation, sprinkle a small handful of roasted nuts or seeds on top.
This stew also works well in meal-prep bowls for lunch or dinner, as the flavors continue to develop when stored overnight.
Storage Tips to Keep Fresh
Store the stew in an airtight container in the refrigerator for up to three days.
Reheat gently over low heat to preserve the texture of the chickpeas and spinach.
For longer storage, freeze in individual portions for up to one month.
When freezing, avoid adding the spinach until ready to reheat to prevent overcooking.
Thaw frozen portions in the refrigerator overnight and stir in a splash of water or vegetable broth while reheating to maintain a creamy consistency.
Frequently Asked Questions
1. Can I use canned chickpeas instead of cooked ones?
Yes! Canned chickpeas work perfectly. Drain and rinse them before adding to the stew to reduce sodium content. They cook quickly and absorb the flavors beautifully.
2. How can I make this stew spicier or milder?
Adjust the red chili amount to taste. For a milder version, remove the seeds before chopping, or reduce the chili to half. For more heat, add crushed red pepper or a dash of chili powder.
3. Can I substitute spinach with other greens?
Absolutely! Kale, Swiss chard, or even baby arugula can be used. Add hearty greens earlier in the cooking process, while delicate ones like arugula should be added at the end to avoid overcooking.
4. Is tahini necessary, and can I substitute it?
Tahini adds creaminess and a subtle nutty flavor, but you can substitute with almond butter, cashew butter, or even a spoonful of Greek yogurt (for non-vegan). Adjust the amount gradually to reach the desired texture.
5. Can I prepare this stew in advance for meal prep?
Yes! This stew is ideal for meal prep. Store it in individual airtight containers in the fridge for up to three days. Add fresh spinach and garnish just before serving to maintain color and texture.
