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
    medium red onions, finely chopped
  • 1
    medium 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!


Let us know what you think

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 & Starches 0%
Proteins 22%

cooked chickpeas


Fruits & Veggies 78%

medium red onion

medium carrot

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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Camilla - Jan. 20, 2022, 7:51 p.m.

Very silky and flavourful

Geanina - Jan. 13, 2022, 7:01 a.m.

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?

PUL Team - Jan. 13, 2022, 8:43 p.m.

Hey there, Geanina, so glad the recipe was enjoyed! The soy sauce serves to add a bit of an umami flavour and saltiness. You could omit it, or some sample substitution ideas include tamari, miso paste, liquid aminos, or a bean paste, such as black bean sauce 😊

Geanina - Jan. 13, 2022, 10:37 p.m.

Hi! Great ideas, thank you so much! I did today the recipe with red kidney beans mashed, one zucchini added as well. It was very good! 😊

Sara - Jan. 7, 2022, 3:20 a.m.

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!

PUL Team - Jan. 7, 2022, 5:50 a.m.

Ooo we love all of these modifications, Sara, thanks so much for sharing! All the best with the rest of the semester ✨

Carmen - Nov. 28, 2021, 9:47 p.m.

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!

PUL Team - Nov. 28, 2021, 11:36 p.m.

Oooh this sounds incredibly tasty, Carmen! Thank you for taking the time to share your take on this one 😍

Hannah - Nov. 24, 2021, 8:27 p.m.

Do you think this would last well if frozen?

PUL Team - Nov. 24, 2021, 9:53 p.m.

Hi there, Hannah! We haven't tested it out, although we imagine it may freeze well. We'd suggest allowing the stew to cool fully and then storing it in an air-tight container for up to 2 months in the freezer. Do let us know if you give it a try 😊

Jule - Jan. 8, 2022, 6:56 p.m.

I freeze this all the time I make it (I always make double) and it defrosts perfectly.

PUL Team - Jan. 9, 2022, 6:30 a.m.

So glad to hear, Jule, thanks for confirming!

Fran - Nov. 19, 2021, 9:46 p.m.

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!

PUL Team - Nov. 20, 2021, 5:24 a.m.

Aw we're so thrilled it was enjoyed and the little ones could help out, Fran! The insight is so appreciated as well 🤗

Cathy - Nov. 1, 2021, 8:34 a.m.

Love this! So quick and easy. I did add some hot sauce but that’s just me

Ryan - Oct. 15, 2021, 8:47 p.m.

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!

PUL Team - Oct. 16, 2021, 4:14 a.m.

Welcome to PUL, Ryan 👋 It means so much that the stew was enjoyed. Happy cooking!

Chitra - Oct. 11, 2021, 5:40 a.m.

Love this recipe, very wholesome!

Mier - Oct. 6, 2021, 2:56 a.m.

Made this for my parents and they loved it! Very easy to adapt to your own needs.

PUL Team - Oct. 6, 2021, 4:09 a.m.

So kind of you to make it for your parents, Mier!

Ehlora - Sept. 29, 2021, 5:56 p.m.

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!

PUL Team - Sept. 29, 2021, 9:21 p.m.

So happy to hear, Ehlora! All the best with your studies 🤗

Saúl - Sept. 29, 2021, 4:18 a.m.

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!

PUL Team - Sept. 29, 2021, 7:15 p.m.

Oh, Saúl, this so so lovely to hear! It means so much that the recipe was enjoyed 🤗

Angelina - Sept. 15, 2021, 5:03 p.m.

So warm and tasteful receipt <3

Madalina - Sept. 10, 2021, 9:46 a.m.

Hi there!

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!

Madalina - Sept. 10, 2021, 9:51 a.m.

Just found out the option to see that! Awesome!

PUL Team - Sept. 12, 2021, 3:10 a.m.

Hi there, Madalina! Thank you for sharing the kind words. We're so glad the option was found 🙂 Kindly note that as the disclaimer mentions, this is just an estimate. If specific nutrition information is needed for a medical condition, please consult with a healthcare professional, such as a dietitian or physician 😃

Marie - Sept. 8, 2021, 3:11 a.m.

Quick and enjoyable! Thank you for sharing so many nourishing and delicious recipes! 💕

Julien KERGREIS - Aug. 27, 2021, 8:14 a.m.

Thank you all for the recipe ! 😊

I like to add more soy sauce and spices. 😀

Have a nice day ! 🙃

Alexandra - Aug. 24, 2021, 6:52 p.m.

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..

PUL Team - Aug. 28, 2021, 4:29 p.m.

Super happy to read this, Alexandra 💕 thank you!

Charlotte - Aug. 23, 2021, 3:59 p.m.

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. ❤❤

PUL Team - Aug. 25, 2021, 6:02 a.m.

Mm sounds so lovely, Charlotte! Thank you for taking the time to share 🤗

E Dirks - Aug. 5, 2021, 1:58 p.m.

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.

Emily - Aug. 4, 2021, 10:19 a.m.

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.

PUL Team - Aug. 5, 2021, 5:29 a.m.

We appreciate this so much, Emily, so happy the recipe has been enjoyed 🤗

Judi - Aug. 4, 2021, 7:52 a.m.

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!

PUL Team - Aug. 5, 2021, 5:19 a.m.

So glad to hear you're enjoying the stew, Judi!

Cansu - Aug. 3, 2021, 7:33 p.m.

One of my fav dishes!!!! Definitely a recommendation.

Viktoriia - Aug. 2, 2021, 10:30 a.m.

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.

PUL Team - Aug. 4, 2021, 8 a.m.

Thanks for sharing your experience with this one, Viktoriia :)

Lynda - Aug. 2, 2021, 1:12 a.m.

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! 🙏

PUL Team - Aug. 4, 2021, 7:15 a.m.

Love the substitutions, Lynda! Thanks a bunch for sharing the review 🌻

Cindy - Aug. 1, 2021, 4:45 a.m.

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!

PUL Team - Aug. 4, 2021, 5:15 a.m.

We're so appreciative you took the time to share the review, Cindy! So glad you're enjoying this one 😊

Miriam - July 28, 2021, 5:03 p.m.

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.

PUL Team - July 29, 2021, 6:35 p.m.

Thanks a bunch for sharing this, Miriam, it's so appreciated!

Julia - July 26, 2021, 6:23 a.m.

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!

PUL Team - July 27, 2021, 7:45 p.m.

So thrilled you enjoyed the stew, Julia! Thank you for taking the time to share the review ✨

Liz - July 25, 2021, 1:57 a.m.

I’ve made this several times and it’s fantastic. Last time I added grilled artichokes at the end. So good!

Alisa - July 22, 2021, 11:19 p.m.

Our staple now! Easy to cook, delicious, nutritious and cheap.

Sonia - July 22, 2021, 6:34 p.m.

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!

Stephanie - July 19, 2021, 2 p.m.

This recipe has become one of my comfort food staples. I just love how flavorful and easy to make it is.

Jule - July 15, 2021, 10:21 a.m.

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.

PUL Team - July 18, 2021, 1:48 a.m.

Aww this is so incredible to hear, Jule! So happy that you and your roommate enjoyed this one 🤗

Marie - July 14, 2021, 12:24 a.m.


Gill S - July 10, 2021, 4:32 p.m.

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 ❤️

PUL Team - July 15, 2021, 5:10 a.m.

Oh so lovely, Gill, thanks for sharing your review with us :)

Evelina V - July 9, 2021, 2:17 p.m.

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.

PUL Team - July 13, 2021, 4:34 a.m.

We really appreciate you too, Evelina! Thank you for being here and supporting us 💖

Victoria - July 8, 2021, 7:52 p.m.

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.

PUL Team - July 10, 2021, 9:33 p.m.

Thank you for sharing, Victoria! Using fresh ingredients (especially spices) may be one contributor to the flavours. We love to taste as we cook and adjust spices if needed which may be an idea to try next time if you give the recipe another go 😃 Your feedback is super appreciated in any case to help us improve 😊

Jamie - June 15, 2021, 2:11 a.m.

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!!

Gill - June 14, 2021, 11:17 p.m.

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!

Cris S - June 5, 2021, 3:51 p.m.

I found this good if made in a smaller quantity.

PUL Team - June 5, 2021, 9:27 p.m.

Thank you for sharing, Cris!

Heleen - May 21, 2021, 5:22 p.m.

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 :)

PUL Team - May 22, 2021, 9:46 p.m.

So wonderful to hear, Heleen, thank you for the review! We love the encouragement for others to try it as well 👀😃

Nat - May 17, 2021, 10:08 p.m.

I didn't have red hot chili so I used chipotle instead. It turned out really good anyway :)

PUL Team - May 22, 2021, 4:41 a.m.

Thank you for sharing, Nat!

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! :)