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Pantry Chickpea Tomato Stew
Americanvegangluten-freedairy-free

Pantry Chickpea Tomato Stew

A one-pot stew of canned chickpeas simmered in crushed tomatoes with garlic, cumin, and smoked paprika, finished with spinach and lemon. Uses up pantry cans in 35 minutes and serves four.

35 minsEasy4 servings270 kcal

Two cans of chickpeas and a can of tomatoes are the kind of pantry stock that sits untouched for months. This stew turns them into dinner in about half an hour, with no planning and no trip to the store.

It works because the tomatoes do two jobs at once: they make the sauce, and as they simmer they reduce and thicken around the chickpeas. Blooming the cumin and paprika in oil first wakes up their flavor, and the lemon juice at the end keeps the whole pot from tasting flat.

Expect a thick, spoon-coating stew that is warm and lightly smoky, with soft chickpeas and wilted greens. It is filling on its own and even better over rice or with bread for scooping.

shopping_basketIngredients

  • 2 tbsp olive oilfor cooking
  • 1 medium yellow oniondiced
  • 3 cloves garlicminced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp red pepper flakesoptional, for warmth
  • 1 can (28 oz) crushed tomatoes
  • 2 cans (15 oz each) chickpeasdrained and rinsed
  • 1 cup vegetable brothor water
  • 1/2 tsp salt and 1/4 tsp black pepperplus more to taste
  • 2 cups baby spinachroughly chopped
  • 1 tbsp fresh lemon juiceabout half a lemon

Nutrition Per Serving

Calories

270

Protein

11g

Fat

10g

Carbs

41g

restaurantInstructions

1

Soften the onion

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook 5 to 6 minutes, stirring now and then, until soft and translucent with golden edges.

2

Bloom the spices

Add the garlic, cumin, smoked paprika, and red pepper flakes. Stir for 1 minute over medium heat until fragrant. Do not let the garlic brown, or it turns bitter.

3

Simmer the stew

Pour in the crushed tomatoes, chickpeas, and vegetable broth. Stir in the salt and pepper, bring to a gentle simmer, then lower the heat to medium-low. Cook partially covered for 15 minutes, stirring occasionally, until the sauce thickens enough to coat a spoon and the chickpeas are tender.

4

Wilt the spinach and finish

Stir in the spinach and cook 2 minutes over medium-low heat until just wilted. Squeeze in the lemon juice, taste, and add more salt or lemon if needed. Serve hot.

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Cooking Mode

Keep your screen awake with step-by-step guidance.

lightbulbTips for success

  • Bloom the spices in the oil before the tomatoes go in. Dry spices taste flat when they go straight into liquid; a minute in hot oil brings out their flavor.
  • Simmer with the lid ajar, not sealed. The escaping steam is what thickens the sauce; a tight lid traps it and leaves the stew watery.
  • Rinse the chickpeas well. The liquid in the can is starchy and salty, and rinsing keeps the stew's texture and seasoning under control.
  • Add the lemon juice off the boil at the very end. Acid added early fades into the background; acid added last brightens the whole pot.

swap_horizSubstitutions

  • No crushed tomatoes? Use a 28 oz can of diced tomatoes, or two 14 oz cans, and simmer 5 minutes longer so the sauce thickens.
  • No smoked paprika? Use the same amount of sweet paprika plus a pinch of cumin, or 1/2 teaspoon chili powder.
  • No spinach? Use 2 cups chopped kale or chard, added 3 minutes earlier since the leaves are tougher.
  • No vegetable broth? Water works; add an extra pinch of salt and a squeeze more lemon.

restaurantWhat to serve with it

Serve over rice or with crusty bread for scooping. A spoonful of plain yogurt on top works if dairy is fine for you.

kitchenStorage & reheating

Keeps 3 to 4 days in an airtight container in the fridge. Cool it within 2 hours of cooking. It also freezes well for up to 3 months.

To reheat: Reheat on the stove over medium heat for 5 to 8 minutes, stirring occasionally, with a splash of water if it has thickened too much. Reheat to 165°F (74°C) and stir well before serving.

Recipe FAQ

Can I use dried chickpeas instead of canned?expand_more

Yes. Soak 1 cup dried chickpeas overnight, then simmer in fresh water until tender, 45 to 60 minutes, before adding them to the stew. The canned version keeps this a weeknight recipe.

Can I freeze chickpea tomato stew?expand_more

Yes. Cool it within 2 hours, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat on the stove with a splash of water. The spinach softens further, but the flavor holds up well.

Is this stew spicy?expand_more

As written it is mild and warm rather than hot. The 1/4 teaspoon of red pepper flakes adds a background warmth; leave it out for no heat, or double it if you want a real kick.

Can I use kale instead of spinach?expand_more

Yes, and it is a good way to use up greens that are starting to wilt. Kale or chard work too; add them a few minutes earlier than spinach since their leaves are tougher. Remove any thick stems first.

menu_bookHelpful guides

Cooking problems

How to Thicken a Sauce

Simmer the sauce uncovered, or stir in a cornstarch slurry (1 tbsp cornstarch + 2 tbsp cold water per cup). Here is when to use each method.

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What can I make?

What to Make With Canned Chickpeas

Canned chickpeas are a weeknight superpower. Here are easy, filling meals — tacos, curries, salads — you can make tonight with a can from your pantry.

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