7-Ingredient Chickpea Stew

Veggie • 15 Min • Budget

A warm, hearty, protein-rich Chickpea Stew made with simple pantry staples. This comforting one-pot meal delivers deep flavor with minimal effort, perfect for busy nights when you want something nourishing, cozy, and budget-friendly.

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced

• 2 cans chickpeas (15 oz each), drained and rinsed
• 1 can diced tomatoes (14 oz)
• 2 cups vegetable broth
• 1 tsp smoked paprika

• Fresh parsley or cilantro
• Lemon wedges
• Crusty bread

1. Sauté the aromatics

Heat olive oil in a large pot over medium heat. Add onion and cook 3–4 minutes until softened. Stir in the garlic and sauté 30 seconds until fragrant.

2. Add chickpeas & spices

Add chickpeas and smoked paprika. Stir to coat and warm the spices—this builds depth and flavor.

3. Add tomatoes & broth

Pour in diced tomatoes and vegetable broth. Bring to a gentle simmer.

4. Simmer to thicken

Reduce heat and simmer 10–12 minutes, allowing flavors to combine and the stew to develop body.

5. Adjust seasoning

Taste and add salt, pepper, or more paprika as desired.

6. Serve & garnish

Ladle into bowls and top with parsley, a squeeze of lemon, and crusty bread if serving.

• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes

• Large pot or Dutch oven
• Cutting board & knife
• Wooden spoon

• Add spinach or kale in the last 2 minutes for extra nutrients.
• For creaminess: stir in ¼ cup coconut milk or Greek yogurt (off heat).
• For heat: add red pepper flakes or a chopped chili.
• Swap chickpeas with white beans or lentils.
• Make it heartier: add diced potatoes or carrots in Step 3 (cook until tender).

• Refrigerator: Up to 4 days (flavors deepen overnight).
• Freezer: Up to 2 months (thaw overnight).
• Reheat: Warm in a pot over medium heat with a splash of broth.

• Only 7 ingredients
• Pantry-friendly and budget-friendly
• Naturally vegetarian and high in protein
• Comforting, satisfying, and perfect for meal prep
• One-pot, quick cleanup

You may also enjoy our Coconut Curry Veggie Bowl, try the Budget Chicken Rice Bowl or go for a 6-Ingredient Honey Garlic Pork.