Main image of One-Pot Tomato & Chickpea Stew

One-Pot Tomato & Chickpea Stew

20 min


One-bowl / one-pot

This tomato chickpea stew is an easy one-pot recipe that's great for when you find you're running low on fresh produce. The recipe uses plenty of ingredients you might have sitting in the pantry, and the meal comes together incredibly quickly, which is great for busy or lazy nights.



20 min


7 min


13 min


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  • 1 Tbsp (15 mL)
    vegetable oil
  • 2
    red onions, finely chopped
  • 1
    carrot, finely chopped
  • 1
    roasted red bell pepper, chopped
  • ½ tsp
  • 4
    cloves garlic, thinly sliced
  • 1
    red hot chili, minced
  • 3⅓ cups (800 mL)
    canned crushed tomatoes
  • 2 cups (370 g)
    cooked chickpeas
  • ½ cup (68 g)
    green olives, chopped
  • 2 Tbsp (30 mL)
  • ¼ tsp
    ground black pepper
  • 2 cups (60 g)
    fresh spinach, finely chopped

Optional garnish

  • fresh basil
  • fresh cilantro
  • lemon slices
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  1. Warm oil in a large pan on high heat. Once hot, add the onion, carrot, bell pepper, and salt. Cook for 5 minutes.
  2. Then add the garlic and chili, and cook for 2 more minutes.
  3. Add the cumin, paprika, and coriander, and cook for 1 minute more to toast the spices.
  4. Add the crushed tomatoes, chickpeas, olives, tahini, soy sauce, and black pepper to the pan, stir, reduce the heat to medium, and partially cover with a lid. Allow to cook for 5 minutes for the flavours to meld.
  5. At the last minute, add the spinach, and stir so that the spinach wilts, then remove from the heat.
  6. Serve with desired garnish, and alongside some toasted bread or cooked rice. Enjoy!


Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 0%
Proteins 22%

cooked chickpeas


Fruits & Veggies 78%

red onion


roasted red bell pepper

clove garlic

red hot chili

canned crushed tomatoes

green olives

fresh spinach

No significant sources of calcium

vegetable oil

green olives


Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Shantu - April 9, 2021, 4:51 a.m.

Looks really amazing. I was wondering if it’s okey to use fresh tomatoes instead of caned. Please let me know. And thank you for making all the recipes to easy to understand and make.

PUL Team - April 9, 2021, 5:26 a.m.

Hello Shantu! You can use fresh tomatoes. Feel free to add extra water to the stew if needed 🙂

Lynn - Toronto - April 6, 2021, 6:19 p.m.

Really delicious! I used one red onion and increased to two red peppers and one extra carrot to make sure all picky family members would be happy. It was fantastic - a new favourite - thank you for your wonderful videos and directions. Super easy and your recipes take plant based cooking to a new level!

PUL Team - April 7, 2021, 3:34 a.m.

Love these additions, Lynn! So happy your family enjoyed the stew 🥰

Joey - March 30, 2021, 1:32 p.m.

It's done incredibly quickly indeed! :D Love this recipe, I served it with Naan bread and it goes really well together.

PUL Team - April 3, 2021, 12:33 a.m.

Mmm that sounds delicous! Thanks for sharing, Joey 🤗

Petra - March 28, 2021, 4:08 p.m.

The Chickpea stew is so delicious and so easy to make! I love it!

PUL Team - April 2, 2021, 10:21 p.m.

Thanks for the lovely review, Petra! :)