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This Mediterranean chickpea stew is thick, tomatoey and warmly spiced, with tender chickpeas in every spoonful. It’s the kind of meatless dinner that doesn’t leave anyone asking where the meat is.
Nearly everything comes from the pantry: two cans of chickpeas, a can of crushed tomatoes, an onion, garlic and a few spices. Canned beans are some of the cheapest protein in the store, which makes this a good recipe to have ready when the grocery budget is tight.
It simmers in one Dutch oven or soup pot and tastes even better the next day.
Ingredients and Swaps
- Chickpeas: Two 15-ounce cans, drained and rinsed. If you cook dried chickpeas, you’ll need about 3 cups.
- Crushed tomatoes: One 28-ounce can. Diced tomatoes work and give a chunkier stew.
- Spices: Cumin, smoked paprika and oregano. Regular paprika is fine if you don’t have smoked.
- Greens: Fresh spinach wilts in at the end. Chopped kale works too, with 5 extra minutes of simmering. Frozen spinach is the budget option.
- Lemon: A squeeze at the end brightens the whole pot. Red wine vinegar does the same job.
Tips for the Best Chickpea Stew
- Bloom the spices. Cooking them in the oil with the garlic for a minute brings out far more flavor than stirring them into the liquid.
- Mash a few chickpeas. Pressing some against the side of the pot thickens the stew without any flour or cream.
- Simmer partly covered. It lets the stew reduce slowly without spattering the stove.
Prices are from Walmart’s and ALDI’s websites for stores in Columbus, Ohio, checked in October 2026. Ohio’s grocery prices are within about 1% of the national average, so you may pay more or less depending on where you live, and prices change often. Here’s how we price our recipes.
Cost: Ingredients – $4.42 from Walmart, $4.79 from ALDI · Per Serving – $0.74 to $0.80
One-Pot Mediterranean Chickpea Stew
Ingredients
Method
- Heat the oil in a Dutch oven or large pot over medium heat. Add the onion and cook for 5 minutes, until soft.
- Stir in the garlic, cumin, paprika and oregano and cook for 1 minute, until fragrant.
- Add the chickpeas, crushed tomatoes, broth and salt. Bring to a boil.
- Reduce the heat and simmer, partly covered, for 20–25 minutes, stirring now and then, until thickened.
- Mash a few of the chickpeas against the side of the pot for a thicker stew. Stir in the spinach and cook for 1–2 minutes, until wilted.
- Stir in the lemon juice, taste and add more salt if needed.
Notes
- Serve over rice or couscous, or with crusty bread.
- Top with crumbled feta and chopped parsley if you like.
- For a little heat, add ¼ teaspoon of red pepper flakes with the spices.
How to Serve It
Ladle it over rice or couscous, or serve it with crusty bread or warm pita for dipping. A little crumbled feta on top is very good if you’re not keeping it vegan. For more meatless one-pot dinners, try Easy Chickpea Curry or Lentil Vegetable Chili.
Storage and Freezing
- Refrigerate for up to 5 days. The flavor deepens overnight.
- Freeze in airtight containers for up to 3 months.
- Thaw overnight in the fridge and reheat gently on the stove, adding a splash of broth or water if it has thickened.
Chickpea Stew Questions
Is this stew vegan?
Yes, as written with vegetable broth. It’s also naturally gluten-free. Just skip the feta, or use a dairy-free one.
Can I make it in a slow cooker?
Yes. Add everything except the spinach and lemon juice and cook on low for 6–8 hours or high for 3–4 hours. Stir in the spinach and lemon at the end.
Can I add more vegetables?
Yes. Diced carrots, zucchini, bell pepper or sweet potato can all go in with the onion. Add a little extra broth if the pot looks crowded.
