Main image of One-Pot Tomato & Chickpea Stew

One-Pot Tomato & Chickpea Stew

20 min

Meal

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.

Servings

Total

20 min

Prep

7 min

Cook

13 min

Contains

Soy symbol

soy

Sesame symbol

sesame

Swap out

Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Ingredients

  • 1 Tbsp (15 mL)
    vegetable oil
  • 2
    red onions, finely chopped
  • 1
    carrot, finely chopped
  • 1
    roasted red bell pepper, chopped
  • ½ tsp
    salt
  • 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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Directions

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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!

Storage

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

tahini

Fruits & Veggies 78%

red onion

carrot

roasted red bell pepper

clove garlic

red hot chili

canned crushed tomatoes

green olives

fresh spinach

Calcium
No significant sources of calcium
Fat

vegetable oil

green olives

tahini

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! :)