Basic Spiced Chickpea Stew

Say hello to my new go-to weeknight dinner.

At this point of my internship, there’s no time to waste on complicated meals. For that reason, I’m turning to quick recipes that are done in under 30 minutes. Who doesn’t like a quick and easy recipe?! This chickpea stew is not only easy, but it’s also budget friendly (hello legumes, canned tomatoes, rice, onions and spices!), wholesome and filling. It’s perfectly spiced with cumin, smoked paprika, oregano, turmeric and chili powder, but feel free to add a pinch of cayenne if you want a bit of a kick – Although I love flavor, I’m not a fan of spicy food, so this recipe is on the mild side.

Here’s how it goes: Simply cook your onions and garlic in a large skillet until fragrant, then add your salt and spices and stir in your canned tomatoes, tomato paste and chickpeas. Let the mixture simmer for 15 minutes before serving over a bed of rice. It doesn’t get easier than this! For a nutrition boost, you can either stir in some spinach during the last minutes of cooking or you can serve it with a side of vegetables. Roasted or steamed broccoli and carrots would be lovely. It’s really up to you! I hope this quick recipe makes it easier for you and your family to enjoy a healthy meal during busy weeks.

A quick note: I’ll be sharing the most delicious unsweetened banana bread later this week. It’s extremely moist and sweetened with bananas only! Trust me, you don’t want to miss this one. If you haven’t already, don’t forget to subscribe to the blog to get notified by email when there’s a new blog post.

Happy first day of spring!

Basic Spiced Chickpea Stew

This simple chickpea stew is perfect for a busy week. It’s ready in under 30 minutes (plus cooking time for rice if used) and uses everyday ingredients, such as canned tomatoes, dried spices, onions and garlic. Top it over a bed of rice or add some greens for a budget-friendly, wholesome and satisfying meal.
Course Main Course, Soup
Cuisine vegan, vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4


  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 2 large garlic cloves, minced
  • 2 teaspoons cumin, ground
  • 2 teaspoons oregano, ground
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon turmeric, ground
  • 1 teaspoon salt
  • 1 (28oz) can diced tomatoes (796 ml)
  • 3 tablespoons tomato paste
  • 2 cups cooked chickpeas
  • 1 cup rice (optional)


  • If your rice isn’t cooked, start by cooking your rice according to package instructions.
  • Heat oil in a large skillet over medium heat.
  • Add onions and garlic and cook 5 minutes until fragrant. Add cumin, oregano, chili powder, smoked paprika, turmeric and salt.
  • Stir in your diced tomatoes (with juices), tomato paste and chickpeas. Bring to a low boil, then simmer over low-medium heat for 15 minutes, stirring occasionally. You can stir in some raw spinach in the last 5 minutes of cooking for a nutrition boost.
  • Serve on top of rice with vegetables if desired.


Store leftovers in an airtight container in the fridge.

If you try this recipe, make sure to tag your photo #unsweetenedcaroline on Instagram, Facebook and Twitter! Don’t forget to also tag me @unsweetened.caroline on Instagram so I can see your creations!

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