One-Pot Tomato & Chickpea Stew
One-bowl / one-pot
1 Tbsp (15 mL)vegetable oil
4cloves garlic, thinly sliced
2medium onions, chopped
1red hot chili pepper, minced
1carrot, finely chopped
1roasted red bell pepper from a jar, chopped
2 tsp (4 g)ground cumin
1 tsp (2 g)
1 tsp (2 g)ground coriander
3⅓ cups (800 mL)canned crushed tomatoes
2 cups (328 g)cooked chickpeas
½ cup (68 g)kalamata olives, chopped
2 Tbsp (30 mL)
2 tsp (10 mL)
⅛ tspground black pepper
2 cups (60 g)fresh spinach, finely chopped
4whole wheat pita breads, toasted
Make your own
- To a large pan on high heat, add the oil, garlic, onion, chilli, carrot, bell pepper, and salt. Cook for 7 minutes.
- Add the cumin, paprika, and coriander, and cook for 1 minute more to toast the spices.
- Then add the tomatoes, chickpeas, olives, tahini, soy sauce, and pepper. Reduce the heat to medium, cover, and cook for 5 minutes.
- Then add the spinach. When wilted, remove from the heat. Garnish and serve alongside pita bread or rice. Enjoy!
- The stew can be stored in an airtight container in the fridge for up to 3 days.
Let us know what you think
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 & Starches 34%
• whole wheat pita bread
• cooked chickpeas
Fruits & Veggies 51%
• clove garlic
• medium onion
• red hot chili pepper
• roasted red bell pepper from a jar
• canned crushed tomatoes
• kalamata olive
• fresh spinach
CalciumNo significant sources of calcium
• vegetable oil
• kalamata olive
Nutrition per serving
Calories 573 kcal
|Total fat||13.8 g|
|Saturated fat||2.0 g|
|Trans fat||0.0 g|
|Total carbs||97.0 g|
|Dietary fiber||15.9 g|
|Total sugars||19.1 g|
|Added sugars||0.0 g|
|Vitamin A||291 μg RAE|
|Vitamin B6||0.8 mg|
|Vitamin B12||0 μg|
|Vitamin C||84.9 mg|
|Vitamin D||0 μg|
|Vitamin E||4.9 mg|
|Vitamin K||97 μg|
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.
Watch it step-by-step!
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Discussion & Rating
One of my favorites for dinner! Don’t need to change anything and it tastes great. It takes me about 30-40 minutes to cook (with already prepped veggies)
Quick recipe for a long day after work, with excellent taste. Two thumbs up☺️
Amazing recipe, quick to make, super tasty and it kept very well in the fridge. I put a little too much tahini in it, so the colour was a bit lighter, but it tasted amazing regardless. The olives to add so much to it, so don't skip those. Thank you for saving me on a busy weekday with these easy and tasty dishes!
It's me again, the odd one with the capsicum intolerance who's always asking for substition ideas. 😊 Can you please recommend an alternative for the roasted red bell pepper in the recipe, or would it be fine to simply omit? I'm reasonably confident with substituting other ingredients if I don't have something on hand, as I know what kind of taste/texture I need to replicate but as I have no recollection of what capsicum tastes like, I struggle. I use poblanos when I can find them but I don't often come across them. I've noticed your more recent recipes have lots of alternatives listed to accommodate for people with allergies and intolerances, which I think is so very thoughtful of you! I'm looking forward to trying this one as I'm sure it'll be another winner. 😊
Wow! I am so proud of myself! I've been following you for a while, love your recipes, your aura, your energy and the whole team that works with you which clearly love what they do. The recipe was fantastic! I only had one cup of chickpeas ready, so had to halve it. I never use tinned tomatoes as they seem to be very acidic, is there a reason why you use in your recipes tinned tomatoes instead of fresh tomatoes? My grandma added puree always to give the dish a bit of 'red' colour, as the tomatoes usually are a bit light in colour. Thank you! this for sure is the first of many that I will be doing, now that I've lost the fear of following one of your amazing recipes!
Absolutely delicious and so easy to make on a weeknight
Delicious! Served with bulgur, which was a good match.
Made this tonight and everyone loved it very much.. So tasty and wholesome 🥰 Definitely a staple. Thanks for this wonderful recipe Sadia!
Been coming back for your recipes for years now (before your one million YouTube subscribers) and I’m always happy to make them again. You sure do make vegan recipes easy and tasty.
Easy to make and absolutely delicious!
I made this for the first time yesterday and my only regret is that I didn't double the recipe. I only chose it to use up come carrots, spinach and rocket and I was expecting it to be "nice" but it's absolutely delicious. I can recommend serving it with a side of roasted broccoli and cauliflower. This is definitely going to be added to my monthly meal rotation.
Just made this, forgot to put the spinach in (I cooked it in a thermal cooker so once it was in with the rice in the top box there was no going back) I subbed black canned olives as that was what I had in and oh my goodness it’s lovely we really enjoyed it, just enough heat for us. Comfort food at its best and the tahini gives it a lovely creaminess.
This meal has quickly become a comfort meal for me! It's so yummy and very easy to make! And I love having left overs for lunch the next day! I've made it twice in the last few weeks!
This recipe is customizable and absolutely delicious! I made this for dinner a few weeks ago and I had to come back and share how much I LOVED it. This will definitely be on rotation, especially during the winter months!
I've made chickpea stew many times, but this recipe with tahini adds a deeper flavour. So delicious! Thanks 💜
I've made this three times now and it's absolutely delicious (all your recipes are that I've tried!) Please can I ask, is it okay to freeze? Says 3 days in fridge but I'd like to cook it in bulk for meal prep.
Don't think we're not seeing that avocado in the picture! 😊
Seems like a good addition, I will definitely try it with that!
This was really delicious....I added a sweet potato too . I will definatelybe making it again 😊
This is one of my new favorites! So tasty! Thank you for your wonderful content about both food and life.
Really easy to make and it taste sooo nice! 💕
Thank you for always making good recipes! There is not one recipe which I tried and didn't like!
This was lovely. Nice twist on a tomato sauce based dish. My children really liked it (albeit one who didn't like olives but I can leave those out for next time and I did tone the chili flavour down to suit their taste buds by just using a small amount of chili flakes.
Could you do a roast loaf of some sort for weekend roasts? I find we either love them or hate them. And trying to find recipes that children and/or teenagers like can be a challenge for lunch and dinner.
But yeah love this one Superb!
Best Wishes from us in the UK.
Hi dear Sadia, when I've stared to work as a performing actor in Germany I've moved in a flat on my own for the first time. It was during Quarantine that I've taken my time to sife through all of your thorough, lovingly designed page and your good recipies. I've collected several recipies and this is the one I've started with. It is still one of my favorites. Thank you wholeheartedly for your work. I love to dance while I'm cooking and your recipies are working so well with me. It is a pleasure to take the time and let go all of the thoughts at this point of the day: when I'm preapring lunch. - Lokas
Such a simple recipe came out to be surprisingly delicious !
Don’t skip on the olives.
I didn’t knew legumes can be so good 😊😋!
Im encouraged to try them some more 🙏🏾
Delicious one-pot meal! Fast to prepare and cheap too! I'm never disappointed making one of your recipes.
This is absolutely delicious and tastes like it took a lot longer to make. Thank you!!
I have to say, I'm impressed by this dish! I made it today, while being a bit weary of the soy sauce and the tahini, and when I had it or lunch I was blown away, how good it was! My canned tomatoes had a bit more juice than yours in the video, so I had to use a bit of cornstarch to thickened it up a tad more, so it wouldn't be too liquid. I will definitly use 2 tbps of tahini next time !! Thank you for all your recipes, I've been following you for a year, since the beginning of my journey to become vegetarian and eat better, and you really helped me! So again thank you.
soooo delicious. Nourishing, comfy, tasty, umamiiiii
Pick up Limes you rock! Totally delicious, packed full of flavour, and super easy to cook. This will definitely become a staple!
One of the best chickpeas recipe I've ever tried.
Unfortunately my two year old daughter doesn't like it and she eats only the olives and the rice from her plate. Thank you very much and keep up with the good work!!
A hearty and comforting meal!
Nice to make ahead and keep it in the freezer for the days you don't feel like cooking 😊
This is Really good! My boyfriend and i had 2 bowls! Highly recommend. Thanks for sharing these recipes with everyone!
Delicious, simple, fast and perfect for my leftovers in the fridge :D Ideal for all busy students out there!
I am not a huge chickpea fan but this recipe will change it maybe.. I love everything in it but I think especially the olives add such a nice twist to it, it's really really delicious ! Thanks for an amazing recipe !!
I'm loving it! Simple, delicious and suitable even for my non-vegan friends :)
Oops forgot to rate it!
This was so delicious and easy to make with all the simple pantry ingredients! Whenever I don’t know what to cook I always browse your site because I know I’ll find something I can whip up, and the recipes never disappoint! Thank you so much for providing awesome and do-able vegan recipes for us all to enjoy :)
This recipe is a keeper! It came together quickly from pantry ingredients (I swapped in frozen spinach). It tastes wonderfully fresh and balanced, I love the aroma of the spices. I would definitely recommend using good quality canned tomatoes, since they are the base and the star of the dish for me. I'm looking forward to cooking this again :)
I've made this meal today. Omg so delicious !! Thank you so much for your wonderful recipes and amazingly aesthetic website ♡
Delicious and so much flavour! Added a tablespoon of tomato paste for extra tomato-iness. Healthy, quick and satisfying! Thanks for this fabulous recipe, it's becoming a staple 👌🏻
I just made this a couple of days ago and oh my goodness it tastes incredible!! Honestly one of the most amazing stews I've ever tasted! The olives and the soy sauce just add a little something extra that makes it perfect - thanks for the wonderful recipe!
Oh my goodness! This is now my go to easy recipe when I am short on time but also want to whip something yummy and hearty up. So flavourful and also simple as it it's all in one pot you can mix up ingredients and customise it depending on what ingredients you have at home - eg add some mushrooms, bell pepper...the recipe is also great because I always have ingredients like chickpeas and tinned tomatoes in my cupboard! I can imagine it would be a great dish for a large dinner party as you can prepare it ahead of time and let it simmer for a bit so all the flavours intensify and I bet everyone would be pleased if they were served this for dinner! I'm sure it would also be a good dish to make a big batch and freeze for desperate times :) I posted a pic of this wonderful dish on my food ig @diningmissdaisyy go check it out!
Very silky and flavourful
I made this recipe ,but without the soy sauce and it turned out great. It’s a lovely and easy combination, very tasty and healthy which is amazing. I always take inspiration from your recipes or videos. Also can I replace the soy sauce with something else in this way?
Love this! I added diced avocado on top seasoned with pepper, salt, and lemon and served with naan it was fantastic. I also substituted the hot chili with two small chipotle peppers in adobo sauce because that’s what I had on hand from the PUL fajita recipe. I had petite diced tomatoes in a can so I used my immersion blender to blend it up and it turned out great. I will definitely make more throughout the semester to take for lunch. Highly recommend!
Delicious! I made this today, since it's getting cooler outside. I was looking for something warming and tasty and this recipe fit the bill. I enjoy many of the recipes on this site, and this one is delicious and has a lot of flavor! I changed 2 things: I only had one can of crushed tomatoes, so I added 300ml of frozen veggie stock I previously made. I also added ginger, because I had some that needed to be used. I think the addition of the stock and ginger really elevated this recipe! i look forward to leftovers! thanks for another slam dunk recipe!
Do you think this would last well if frozen?
Had this for dinner tonight. Was the perfect nutritious solution for us, esp our two (aged under 5) hungry kids. My 4 yr old enjoyed helping adding spices etc mostly stealing carrots & olives. Needed something relatively quick and this was perfect. The tahini is such a winner in it. Easy to adapt too. I had no coriander, which frankly is a spice cupboard crime, only had kalamata olives, no spinach but had some chard, and no pittas! I sub'ed the coriander for garam masala but put slightly less in, cooked the chard it is for a touch longer (minus the stems) and served it with toasted sourdough. Everyone had seconds, which is a pretty good clean plate thumbs up. Thanks!
Love this! So quick and easy. I did add some hot sauce but that’s just me
I’m new to your site and this is the first recipe I’ve made. Beyond flavorful, and so easy to make. There is such a great balance between the smoky, salty, and subtly sweet flavors in the dish. I’m so glad I have leftovers so I can try it after the flavors have even more time to meld. Thank you for the recipe; I can’t wait to try more!
Love this recipe, very wholesome!
Made this for my parents and they loved it! Very easy to adapt to your own needs.
tried making this and it was so good! very easy to adapt to what you've got in the pantry and very practical when in a student dorm room! :D i'll be sure to make some again!
I was a bit skeptical before making this, but I love many of your other recipes, so I gave this one a try. I LOVED it! The sweetness and tang of the tomatoes was complemented really well by the briney olives. I ended up using black olives because that's what I had, but it still turned out wonderfully. I initially thought I would need to add some water once I put the tomatoes etc. in the pot, but the tomatoes released enough liquid that that was unnecessary. I served this with some toasted sourdough and it was delicious. 5/5 from me!
So warm and tasteful receipt <3
I recently started following you guys and I find amazing and inspiring all your work! I can't wait to try more of your recipes.
I wanted to give a suggestion that would help me a lot, not sure how hard would that be, but I would absolutely <3 to also see the number of calories the recipes have, since I have no idea how to calculate that.
Keep up the good work!
Quick and enjoyable! Thank you for sharing so many nourishing and delicious recipes! 💕
Thank you all for the recipe ! 😊
I like to add more soy sauce and spices. 😀
Have a nice day ! 🙃
I recently made this stew and was very impressed. Cannot recommend it enough. The smoked paprika, tahini and olives are not to be skipped! They elevate the flavour of this dish to something extremely satisfying. Served with jasmine rice and a lime slice. Satisfied everyone’s soul! I have added this to my repertoire..
This is such a quick and tasty meal. We love it! 🥰 I always leave the olives out of my boyfriend's portion as he doesn't like them but I am definitely including them in my serving as I am a big fan! With toasted pita bread, fresh basil and lemon juice, this meal always goes down a treat. ❤❤
Great quick lunch with leftovers for the next day. We have been making this recipe for a while now as a go-to fast, one pot lunch. Love lots of fresh baby spinach for nutritional boost and those green olives give excellent flavor.
This has become a staple dinner in my home. Super easy to make as everything is cooked in the same pot and balanced with protein from the chickpeas, carbs from the chickpeas and veg and fat from the olives and tahini. It is also delicious; I buy lemon zinger olives from my farmers' market which gives it some extra zing.
This was really yummy! Very hearty and great to memorise because you can make it with lots of pantry items as a go-to recipe! I loved the combination of flavours - it added a real depth :) Thank you!
One of my fav dishes!!!! Definitely a recommendation.
Loved this recipe! Super easy and quick to make and is stored well, so works for batch making. I have only substituted carrots for aubergines, as I don't really like cooked carrots, and it worked great.
Another great recipe from the PUL team ! I didn't have chickpeas or spinach so I substituted it with black eyed peas and curly parsley. It came out great! As mentioned in other comments, I will also increase the amount of spice next time I make this dish (and probably add some extra spice like ras el hanout). I served it with homemade red lentil flatbread, but I am excited to try it with quinoa or rice. Thanks again for all of the work you do! 🙏
This was so delicious and it was super easy and fast to make. I put extra spice (1.5x) and extra spinach but other than that, did not change anything. It is so filling that I just ate it on its own. Thank you!
This is absolutely delicious and quickly became a regular dish in our house. So easy to make and yet not boring at all. The tahini is a game changer, I would have never thought of it in a stew. Also works well with squash, sweet potatoes or fresh peppers.
Such an easy, satiating, and heartwarming recipe! Made the stew in a big batch to prep lunch for the whole week at work and I looked forward to lunch every day because of it. Would recommend!
I’ve made this several times and it’s fantastic. Last time I added grilled artichokes at the end. So good!
Our staple now! Easy to cook, delicious, nutritious and cheap.
This became one of the new favorites for us :). We eat it with some brown rice. I love the somewhat creamy comforting taste and the burst of flavor from the olives. Very taste and very easy dish for our lazy evenings. Thank you!
This recipe has become one of my comfort food staples. I just love how flavorful and easy to make it is.
I made this recently for my flatmate who grew up with almost exclusively traditional Italian home cooking. I was worried he would miss cheese, fish or even meat but he devoured it like his mom just made his favourite meal. I bought some olive baguette to go with and grilled one side of it and rubbed some garlic on the grilled side - this way you have the crunch of grilled garlic bread but also a soft side to absorb the sauce. I highly recommend some lemon or lime to drizzle over, whereas I found fresh basil to be delicious but optional. I also subbed the roasted bell pepper for normal bell pepper as this is what I had on hand and was a little short on time - I just drizzled the pan with oil, quickly roasted the chopped pepper and set it aside before starting with step one of the given recipe. 10/10 recommend, my vegan-sceptic half-Italian flatmate approves too.
This was the first recipe I made after becoming vegan and my husband and I absolutely love it! Such a rich creamy flavour and so quick to make. We found it was even better the next day and lovely on a jacket potato.
Thankyou PUL, we have loved every recipe we’ve tried ❤️
Love it ❤️ This is definitely one of the PUL recipes that we are doing over and over in our home and we are excited every time. Thank you PUL team, I really appreciate you all.
This was wholesome but I felt like the flavor fell a bit short for me. Again, this may be my fault and not the recipe's fault.
This recipe is so amazing! One of the best stews I've ever had, all the flavor work so well together.
I can't wait to make it again!!
Have just gone vegan and this was one of the first recipes I cooked, absolutely love it!! My husband loved it too. Love your recipes and your channel!
I found this good if made in a smaller quantity.
woohoo, this was delicious!! (ﾉ◕ヮ◕)ﾉ*:･ﾟ✧ the combination of ingredients is quite unique but it all matches so well.
if you're wondering if you should make this recipe, do it! you won't be disappointed :)
I didn't have red hot chili so I used chipotle instead. It turned out really good anyway :)
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.
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!
It's done incredibly quickly indeed! :D Love this recipe, I served it with Naan bread and it goes really well together.
The Chickpea stew is so delicious and so easy to make! I love it!