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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
  • 4
    cloves garlic, thinly sliced
  • 2
    medium onions, chopped
  • 1
    red hot chili pepper, minced
  • 1
    carrot, finely chopped
  • 1
    roasted red bell pepper from a jar, chopped
  • ½ tsp
  • 2 tsp (4 g)
    ground cumin
  • 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)
  • ⅛ tsp
    ground black pepper
  • 2 cups (60 g)
    fresh spinach, finely chopped
  • 4
    whole wheat pita breads, toasted

Optional garnish

  • fresh cilantro
  • lemon slice


  1. To a large pan on high heat, add the oil, garlic, onion, chilli, carrot, bell pepper, and salt. Cook for 7 minutes.
  2. Add the cumin, paprika, and coriander, and cook for 1 minute more to toast the spices.
  3. Then add the tomatoes, chickpeas, olives, tahini, soy sauce, and pepper. Reduce the heat to medium, cover, and cook for 5 minutes.
  4. Then add the spinach. When wilted, remove from the heat. Garnish and serve alongside pita bread or 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 31%

whole wheat pita bread

Proteins 13%

cooked chickpeas


Fruits & Veggies 56%

clove garlic

medium onion

red hot chili pepper


roasted red bell pepper from a jar

canned crushed tomatoes

kalamata olive

fresh spinach

No significant sources of calcium

vegetable oil

kalamata olive


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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Zoi - July 7, 2024, 10:07 p.m.

Amazing recipe! Easy and delicious:)

H. M. - April 24, 2024, 5:46 p.m.

This is a fantastic recipe to have in your arsenal. I find I usually have the basic ingredients in my pantry and can substitute as needed with whatever vegetables I manage to find in my freezer. I've tried so many variations of this and everytime it's been a hit!

Lori - April 23, 2024, 1:55 a.m.

Another winning recipe! Great depth of flavour, yet simple and fast. Made with ingredients as described, but cooked the onion and carrot for few minutes on medium low before adding the other ingredients since garlic needs less time and can burn easily. Turned it up slightly when adding the spices and watched the bottom of the pan cooking less than a minute to avoid burning/sticking since my pot wasn't non-stick. Followed steps 3 and 4 as written. Garnished with a lemon slice, cilantro and a dollop of labneh.

PUL Team - April 23, 2024, 1:56 a.m.

Mmmm sounds lovely, Lori, thank you! 🫶

Lisa - April 18, 2024, 4:46 a.m.

Great taste and fast.

Freyha - April 16, 2024, 6:58 p.m.

Didn't expect it to be so good :-) like it!

Jessica - April 11, 2024, 12:21 a.m.

I made this tonight and it was so good. So flavourful and delicious. I will definitely make it again!

PUL Team - April 11, 2024, 3:41 a.m.

Yay! So glad that you enjoyed the stew, Jessica 😃

Marta - April 6, 2024, 4:37 p.m.


Katya - March 30, 2024, 5:47 p.m.

I looooooove this recipe. But everytime I get confused between the info in the description and the video. Few differences on when to add the garlic, the quantity of onion, type of can tomatoes ...garnish you talk about basil but in description is cilantro.

PUL Team - April 1, 2024, 8:27 a.m.

Hey Katya, thrilled to hear you love the recipe! I'm sorry for any confusion caused by the discrepancies between the description and the video. Thank you for bringing this to our attention. To clarify, we've adjusted the recipe to add garlic and chili alongside the onion for a more streamlined process, though you're welcome to add them later if preferred. Regarding the onions, we did use 2 in the video, matching the ingredient list, but feel free to adjust according to taste. As for the tomatoes, both diced and crushed tinned varieties are perfect choices. Regarding the garnish, we had cilantro available for the photos, but I personally leaned towards basil during filming – honestly, either works wonderfully depending on what you like! Your feedback is much appreciated, and we'll definitely keep it in mind for future recipes and videos. Thanks so much for helping us improve our content 😊

Natasha - March 4, 2024, 3:44 a.m.

I've made this twice now and it an absolute winner. The olives really make a huge difference in the flavor.

D T - March 3, 2024, 4:31 p.m.

Delicious! Made a very quick, tasty lunch.

Kim Tee - Feb. 29, 2024, 7:42 a.m.

Hits all the right notes. Tahini and olives work so well in this dish. Took me 30 minutes to prep, though, not 7. Clearly gotta up my game 😏

Émilie - Feb. 28, 2024, 7:52 p.m.

Once of my favourite recipe ever. I don't often make recipes twice but I make this one regularly, especially when I want to cook for someone for the first time and I want to impress. This recipe is always a winner and everyone I made it for loved it, the flavours are sublime, I wouldn't have guessed looking at the ingredients but it works.
I use cumin and coriander seeds as opposed to ground spices because I find them more potent.
Because of this recipe I started adding tahini in all my dishes

PUL Team - Feb. 28, 2024, 11:10 p.m.

We're smiling from ear to ear hearing this review, Émilie! It means a lot that the chickpea stew was enjoyed 😊

erica bulow - Jan. 29, 2024, 1:07 a.m.

Simple and if I make it with jalapeno, deseeded it's kid friendly.

Audrey - Jan. 28, 2024, 1:19 a.m.

This was super flavorful and the consistency was perfect for scooping onto the pita. I used black olives because that’s what I had on hand, and they worked well! I’m excited to try again with Kalamata olives.

Nicole Rapin - Dec. 6, 2023, 6:22 p.m.


Lotte - Nov. 13, 2023, 12:13 p.m.

The first recipe I made with the app! A very cozy and simple to make dish! We loved it. We swapped out the flat bread for fluffy Turkish bread, which also fit the stew very nicely.

PUL Team - Nov. 13, 2023, 10:19 p.m.

Yayyy I'm so happy to hear, Lotte, and hope you continue to enjoy the App's recipes 😃

PUL Team - Nov. 13, 2023, 10:19 p.m.

Yayyy I'm so happy to hear, Lotte, and hope you continue to enjoy the App 😃

kaylin - Nov. 7, 2023, 6:49 p.m.


Lilly - Oct. 27, 2023, 2:51 p.m.

Thank you so much for this stew, it became one of our favorite week night meals 🥰 I like to top it with some smoked tofu too 💕

PUL Team - Oct. 27, 2023, 6:28 p.m.

Oh how lovely to hear, Lilly, smoked tofu is a lovely idea!

Alexia - Oct. 3, 2023, 7 p.m.

Absolutely delicious! Such a comforting warm hearty meal - amazing!

Kate Beavis - Aug. 28, 2023, 6:57 p.m.

So simple to make and absolutely delicious!

Sarah - Aug. 27, 2023, 10:29 p.m.

I have made this recipe multiple time and it is FANTASTIC! The flavor is amazing and the hit of lemon at the end makes it divine!

Linda Fe - Aug. 5, 2023, 5:30 a.m.

Simply delicious! This will likely make its way into our staple go-to dishes.

Martina - Aug. 4, 2023, 1:07 a.m.

My very first recipe done using the app, some weeks ago. I loved the functions of the app and the outcome of the dish. A very good start into creating new eating habits.

PUL Team - Aug. 4, 2023, 9:15 a.m.

So glad this recipe and the app's features are being enjoyed, Martina, thanks so much for taking the time to share this :D

Ellis - Aug. 3, 2023, 1:16 p.m.

Perfect and easy for comfort food on a rainy day! Mine got a little too thick, so I added in some water. The olives and the spices are a real game changer! I used toasted sourdough bread instead of pita’s. Would recommend!

Kathleen Mink - July 10, 2023, 6:28 a.m.

Delicious, flavorful and easy to make! I love that it’s a one pot recipe that comes together quickly.

kirst - July 9, 2023, 9:21 p.m.

This recipe is so simple to make especially when you’ve had a long day in work and all you want is something quick but tasty. This is it in a nutshell 😋

Karizma Bannister - July 5, 2023, 11:25 p.m.

I found this recipe many years ago. It was the first thing I made went I went vegan. Definitely one I will be making again and make a staple in my house.

Anel Mendoza - June 27, 2023, 6:35 a.m.

I love this recipe! I discovered it some years ago and it has become a staple in my house. It’s a easy, creamy and keeps well. Also, my non veg friends have loved it too!

PUL Team - June 27, 2023, 7:21 a.m.

🙌 🙌 thanks so much, Anel!

Hussaina - June 26, 2023, 7:40 p.m.

Was going to pick a vegetarian cooking book at the bookstore today and was reminded that I follow your channel so might not need the book after all. I came to this blog/recipe and the results are awaiting me right now as a delicious-smelling chickpea stew. You're the best!

s - June 22, 2023, 11:10 p.m.

tastes so good with coconut yogurt and some of your super seed mix sprinkled on top :) i ran out of tahini and subbed a fresh red pepper instead of roasted, and it was still wonderful!! i’d also highly recommend grinding your own coriander powder if you can - it tastes PHENOMENAL in this recipe

PUL Team - June 23, 2023, 1:41 a.m.

So happy to hear, S, thank you 🤗

Nix - June 13, 2023, 6:22 a.m.

Super yummy!! Would highly recommend c:

Monique - June 5, 2023, 7:10 a.m.

This recipe is amazing. It is so flavorful and filling! I didn't have olives on hand so I just added extra spinach and it still turned out to be a great dinner!

PUL Team - June 5, 2023, 7:27 p.m.

A lovely idea, Monique - thanks a bunch! 🤗

J - May 6, 2023, 1:35 p.m.

This is part of my regular dinner rotation now, tried it with a bit of dill yogurt on top today and it's an absoloute game changer!

PUL Team - May 6, 2023, 5:45 p.m.

Mmm so happy to hear, J!

Katie - April 20, 2023, 12:32 a.m.

Delicious - I love anything with tomatoes and paprika. I did add sultanas and almonds which added a nice sweetness and crunch

PUL Team - April 20, 2023, 6:37 p.m.

Mmm sounds lovely, Katie, thank you 🤗

Izzie O - April 15, 2023, 2:42 p.m.

I am absolutely obsessed with this dish for the las three years! I am a crap cook so I enjoy the simplicity of preparing this dish that still has complex flavours! I add in Worcestershire Sauce instead of Soy Sauce to put my own flare and it's delicious! My whole extended family also prepare it now! 💪🏻

PUL Team - April 15, 2023, 10:59 p.m.

So happy to hear the stew is being enjoyed, Izzie, thank you 😃

Emily - March 29, 2023, 3:53 a.m.

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)

PUL Team - March 29, 2023, 11:58 p.m.

Thank you for sharing your experience with it, Emily 🙂

Angelique Armstrong - Feb. 15, 2023, 1:28 a.m.

Quick recipe for a long day after work, with excellent taste. Two thumbs up☺️

Anna Dolgos - Feb. 10, 2023, 11:04 a.m.

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!

PUL Team - Feb. 10, 2023, 9:29 p.m.

Thank you for taking the time to share your experience with it, Anna!

Danielle - Jan. 30, 2023, 3:31 a.m.

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. 😊

PUL Team - Feb. 1, 2023, 1 a.m.

Hey there, Danielle, not odd at all! Everyone has different food needs and we hope PUL can be a welcoming space for everyone 🤗

The roasted bell pepper offers a slightly sweet and smoky flavour which can be omitted. Just be sure to give the stew a taste and adjust as needed in this case. It could be fun to play around with other peppers or perhaps even roasted zucchini as well as substitutes. Do let us know if you give the recipe a try!

Shelly - Jan. 29, 2023, 6:55 a.m.

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!

PUL Team - Jan. 30, 2023, 3:16 p.m.

Hey Shelly, aw thank you - so happy to hear the stew was enjoyed! We prefer canned tomatoes in some dishes, mainly when the tomato is cooked down, because they're picked at peak ripeness which offers a consistent taste and they have consistent acidity. They're convenient to have on hand as well. We hope this helps for now and happy cooking 🤗

Shona - Jan. 25, 2023, 6:43 p.m.

Absolutely delicious and so easy to make on a weeknight

Linda - Jan. 15, 2023, 6:50 p.m.

Delicious! Served with bulgur, which was a good match.

Nadia - Dec. 20, 2022, 6:07 a.m.

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.

PUL Team - Dec. 20, 2022, 11:56 p.m.

Aw thank you for the glowing feedback, Nadia, it means so much!

Marie-Yvonne - Nov. 28, 2022, 11:44 a.m.

Easy to make and absolutely delicious!

Emma Hudson - Oct. 27, 2022, 10:48 a.m.

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.

PUL Team - Oct. 28, 2022, 4:18 a.m.

Woohoo! It means so much, Emma, thank you 😃

Julie P - Oct. 10, 2022, 6:57 p.m.

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.

PUL Team - Oct. 10, 2022, 7:46 p.m.

Mmm sounds lovely, Julie, thank you 🤗

Jade - Sept. 28, 2022, 6:55 a.m.

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!

PUL Team - Sept. 28, 2022, 8:37 p.m.

So thrilled it's being enjoyed, Jade, it means so much!

Melquea - Aug. 28, 2022, 2:29 p.m.

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!

PUL Team - Aug. 28, 2022, 9 p.m.

Aw thank you for taking the time to share the update, Melquea! It means so much 🙂

Ima - Aug. 22, 2022, 2:53 p.m.


Sharon deRosario - Aug. 7, 2022, 8:47 a.m.

I've made chickpea stew many times, but this recipe with tahini adds a deeper flavour. So delicious! Thanks 💜

PUL Team - Aug. 7, 2022, 5:19 p.m.

We appreciate it so much, Sharon, thank you!

Samantha Rose - July 19, 2022, 12:04 a.m.

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.

PUL Team - July 19, 2022, 7:04 a.m.

Hey Samantha! So glad it's being enjoyed. We haven't tested it out, although we imagine it would freeze well. We've heard a few positive reviews from others about freezing it too 😊 We'd suggest allowing the stew to cool fully and then storing it in an air-tight container for up to 2 months. Do let us know if you give it a try!

Jan - July 5, 2022, 10:56 p.m.

Don't think we're not seeing that avocado in the picture! 😊
Seems like a good addition, I will definitely try it with that!

PUL Team - July 6, 2022, 8:55 p.m.

A delicious addition, Jan! We hope you enjoy it 🤗

Claire Warner - June 28, 2022, 7:08 p.m.

This was really delicious....I added a sweet potato too . I will definatelybe making it again 😊

PUL Team - June 29, 2022, 1:54 a.m.

Mmm a lovely addition, Claire, thank you!

Sarah - June 18, 2022, 2:53 a.m.

This is one of my new favorites! So tasty! Thank you for your wonderful content about both food and life.

PUL Team - June 19, 2022, 2:27 a.m.

Woohoo! Thanks, Sarah, we're so happy to hear✨

Kristin - June 16, 2022, 4:59 p.m.

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!

PUL Team - June 17, 2022, 7:43 a.m.

Aw you're too kind, Kristin, it means so much. Happy cooking!

Dee - June 13, 2022, 7:31 p.m.

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.

PUL Team - June 16, 2022, 2:12 a.m.

Hey there, Dee, aw we're so thrilled the stew was enjoyed! Love the modifications and suggestions for future recipes - we'll be sure to note them down as ideas for content. Sending lots of love to the UK 💛

Lokas - June 11, 2022, 4:22 p.m.

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

PUL Team - June 15, 2022, 3:54 a.m.

Oh dearest Lokas, you're much too kind! How exciting to hear about your move as well. It means so much the PUL content is being enjoyed. Thank YOU for helping make our community so incredible!

DaniellaA - June 9, 2022, 11:02 p.m.

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 🙏🏾

PUL Team - June 12, 2022, 10:23 p.m.

Oh we're so thrilled to hear, DaniellaA! You may enjoy our macaroni chili for another hearty dish with legumes if you haven't already seen yet and are interested:… Happy cooking 🤗

Erica - June 9, 2022, 7:56 p.m.

Delicious one-pot meal! Fast to prepare and cheap too! I'm never disappointed making one of your recipes.

PUL Team - June 10, 2022, 9:30 p.m.

Our most sincere thank you, Erica, it means so much!

Mallory - June 8, 2022, 5:11 a.m.

This is absolutely delicious and tastes like it took a lot longer to make. Thank you!!

PUL Team - June 8, 2022, 5:26 p.m.

So happy it was enjoyed, Mallory, thank you!

Sonia - May 30, 2022, 3:13 p.m.

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.

PUL Team - May 30, 2022, 4:10 p.m.

Oh we're so happy it was enjoyed, Sonia, thank you! Extra cornstarch is a lovely idea. Wishing you an abundance of health and wellness on your journey 🌱💛

Stéphanie - May 23, 2022, 6:42 p.m.

soooo delicious. Nourishing, comfy, tasty, umamiiiii

PUL Team - May 24, 2022, 3:16 a.m.

Thank you, Stéphanie 💛

Rosie - April 6, 2022, 8:35 p.m.

Pick up Limes you rock! Totally delicious, packed full of flavour, and super easy to cook. This will definitely become a staple!

PUL Team - April 7, 2022, 12:54 a.m.

Aw thanks, Rosie, it means so much!

Anna - April 1, 2022, 8:45 p.m.

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!!

PUL Team - April 2, 2022, 4:41 a.m.

Such as big compliment, Anna, thank you! Hopefully we can impress your little one soon ☺️

Salome Van ingen - March 29, 2022, 5:01 p.m.

A hearty and comforting meal!
Nice to make ahead and keep it in the freezer for the days you don't feel like cooking 😊

PUL Team - March 29, 2022, 9:02 p.m.

So thrilled it's being enjoyed, Salome Van ingen, it means so much 😊

Lauren - March 15, 2022, 4:37 a.m.

This is Really good! My boyfriend and i had 2 bowls! Highly recommend. Thanks for sharing these recipes with everyone!

PUL Team - March 15, 2022, 6:10 p.m.

We're so glad to hear, Lauren, thank you 🥳

Britta - March 1, 2022, 1:19 p.m.

Delicious, simple, fast and perfect for my leftovers in the fridge :D Ideal for all busy students out there!

PUL Team - March 2, 2022, 2:19 a.m.

It means so much, Britta, and all the best with your studies 📚

Clara - Feb. 28, 2022, 8:35 a.m.

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 !!

PUL Team - Feb. 28, 2022, 8:19 p.m.

Hi Clara! We're so honoured to hear. Chickpeas grew on us over time as well 😍

Karolina - Feb. 10, 2022, 3:39 p.m.

I'm loving it! Simple, delicious and suitable even for my non-vegan friends :)

PUL Team - Feb. 11, 2022, 12:45 a.m.

So glad it's being enjoyed, Karolina!

Tatyana - Feb. 8, 2022, 9:22 p.m.

Oops forgot to rate it!

Tatyana - Feb. 8, 2022, 12:44 a.m.

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 :)

PUL Team - Feb. 8, 2022, 10:57 p.m.

Aw thank you for the glowing review, Tatyana, it means so much! Thank YOU 🌻

Gabriela - Jan. 31, 2022, 8:33 p.m.

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 :)

PUL Team - Feb. 1, 2022, 4:03 a.m.

Thanks for taking the time to share your experience with this one, Gabriela! Frozen spinach is a splendid idea 😊

Lili - Jan. 31, 2022, 4:40 p.m.

I've made this meal today. Omg so delicious !! Thank you so much for your wonderful recipes and amazingly aesthetic website ♡

PUL Team - Jan. 31, 2022, 8:05 p.m.

Aw it means so much, Lili, thank you 😊

Emily - Jan. 30, 2022, 9:48 a.m.

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 👌🏻

PUL Team - Jan. 31, 2022, 1:09 a.m.

A lovely idea, Emily, and so thrilled it was enjoyed!

Michelle - Jan. 27, 2022, 4:19 p.m.

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!

PUL Team - Jan. 27, 2022, 8:20 p.m.

Such a massive compliment, Michelle, we're so happy to hear!

daisy - Jan. 24, 2022, 12:12 a.m.

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!

PUL Team - Jan. 26, 2022, 6:01 a.m.

Love the ideas and we're so glad it was enjoyed, Daisy! Thanks a bunch ✨

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! :)