7 Spice Chickpea Stew with Tomatoes & Coconut

7 spice chickpea stew with tomato and coconut is a healthy weeknight meal that’s prepared in 40 minutes, naturally vegan and gluten-free.

A head on shot of my butcher block kitchen counter with a jar of crushed tomatoes on top, along with a container of chickpeas, a container of millet, some parsley and an onion. White subway tile and open kitchen shelves are in the background.

An up close shot of ground spices in a white bowl.

My preferred meals, the ones that please me to the core, are either the delicious ones that come together genuine quick (Burrito Bowls!) or the ones that consume all the little suffering bits in the fridge with all of a sudden incredible outcomes. Minus the fresh herb spray at the end, this fast dish is all relatively typical kitchen staples. Although the rough littles parsley that I utilized in fact originated from my having a hard time planter outside, so it was all “kitchen” for me:-RRB-

Among my secrets to fast/tasty meal success though: my guy and I consume some sort of tomato-based mixture over starch a minimum of when a week. Whether that’s fundamental tomato sauce and wild rice spaghetti, or Morocco-inspired Stew with quinoa, and even simply a quickie tomato soup with fresh bread. It’s generally in our blood at this moment, however I have actually never ever canned a tomato in my life.

I select my fights when it concerns making things absolutely from scratch. I’m a busy-ish individual who values effectiveness. I like making fresh nut milk or creamer, growing veggies from seed, or practicing my abilities with homemade bread, however canning is something that kinda puts me on edge. Something about the steamy heat and the sterilizing and the containers all over. The quality of maintained produce you can discover in better supermarket is quite magnificent nowadays too.

I have actually been utilizing Muir Glen Organic tomatoes for several years, and if you have actually been following along here, you understand that my commitment to the fire-roasted ones is do or pass away. When Muir Glen welcomed me to come take a look at their farm, garden compost, and canning center (and the outside fire roaster!!) in California last Fall, my enjoyment was off the charts.

It had to do with 107 degrees and dirty from the draught when we existed, however the processing from farm to can/jar sort of blew me away. We chose and consumed the real tomatoes that they utilize right there in the field with fresh basil, salt, olive oil, and bread. While we were snacking, truckloads of tomatoes were driving by to their canning center. We found out that the procedure time from field to can is 8 hours or less, and I kinda had an inkling that this held true prior to they even informed us since the taste is so really and highly tomato-y.

I utilized their brand-new line of jarred tomatoes for this dish. I like the taste in these and likewise the reality that I can utilize a cup approximately, screw the cover on, and move the container back in the fridge.

The quality of the tomatoes and the freshness of your spices will make this dish. When your components are lined up, this hearty and comfortable bowl comes together in 20 minutes. The 7 spice chickpea stew is gently velvety and aromatic with coconut, and the spices make it fascinating (however all of them prevail spices). We consumed this with some millet polenta and it was simply the important things for a cold winter season night. I believe there may be a couple of more of those showing up.;-RRB-

A high 3/4 angle shot of ingredients for a stew on top of a beige tablecloth.

An overhead shot of seven spice chickpea stew over millet polenta in 2 matte black bowls. There is a light grey napkin and a cast iron skillet with the stew nearby. This is all photographed on top of a beige linen tablecloth.

A 3/4 angle shot of seven spice chickpea stew in a cast iron skillet topped with chopped parsley.

7 Spice Chickpea Stew with Tomatoes and Coconut

7 spice chickpea stew with tomato and coconut is a simple and healthy weeknight meal that’s naturally vegan and gluten-free.

PREPARATION TIME 15 minutes COOK TIME 25 minutes OVERALL TIME 40 minutes

Course Main Dish, Side Meal, Soup, Stew Diet Plan Gluten Free, Vegan, Vegetarian

Servings: 4 ( with sides)

Author: Laura Wright

Active Ingredients


  • 2 teaspoons olive or coconut oil
  • 1 medium yellow onion, little dice
  • spice mix (see listed below!)
  • 1 tablespoon tomato paste
  • 2 cloves garlic, minced
  • 2 cups prepared chickpeas, drained pipes and washed
  • 1 teaspoon balsamic vinegar
  • 1 cup jarred/canned diced tomatoes
  • 1 cup light coconut milk
  • sea salt and ground black pepper, to taste
  • 1/3 cup sliced flat leaf parsley or cilantro (or a mix)

Spice Blend

  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried chili flakes
  • 1/4 teaspoon ground cinnamon


  • In a deep cast iron frying pan or a little soup pot, heat the olive oil over medium heat. When the oil is gently sparkling, include the onions to the pan. Prepare and stir the onions up until clear and rather soft, about 5-6 minutes. You desire the onions to be silently sizzling while they prepare, so lower the heat if essential.
  • Include the spice mix to the frying pan and stir. When the spices are rather aromatic and completely incorporated with the onions (about 1 minute), include the tomato paste, mashing it with the back of your spoon into the spices and oil. Include the garlic and chickpeas and stir the mix for 30 seconds.
  • Include the balsamic vinegar and tomatoes to the pan and stir, utilizing the back of your spoon to scrape up any brown bits that might have formed on the bottom of the pan. Include the coconut milk to the frying pan and season the stew with salt and pepper.
  • Bring the 7 spice chickpea stew to a boil, and after that lower the heat to a light simmer. Prepare the stew for about 10-15 minutes, or up until the flavours have actually combined to your preference. Garnish the top of the stew with the sliced parsley/cilantro. Serve stew hot with polenta, wild rice or any other accompaniment you like.


  • This stew has really couple of components, so it’s perfect to utilize great quality tomatoes and fresh spices.
  • I made this throughout the day for the function of photographing/sharing it here, however when I reheated it for supper, I included about 1 cup of sliced Swiss chard for an additional hit of greens.

* This post was developed in collaboration with Muir Glen Organic. All opinions/endorsements are my own. Thanks for supporting!

Program Conceal 68 remarks

  • Angela – Patisserie Makes Perfect

    Oh this looks so tasty, I like chickpeas! I certainly need to attempt this, the spice mix sounds actually beautiful. Reply

    • Laura

      Thanks a lot, Angela!
      – L Reply

  • Lisa

    Waahhh, Laura! I like the reality that we like and utilize precisely the very same kinda components (day-to-day). xx-Lisa Reply

    • Laura

      I think we simply have exceptional taste;-RRB-
      xo L Reply

  • Katrina

    All of those spices together make this meal noise so welcoming! Perfect for winter season:-RRB- Reply

    • Laura

      It’s certainly a Winter season warmer kinda meal:-RRB- Thanks Katrina!
      xo L Reply

  • Sarah|Well and Complete

    This chickpea stew looks so dreamy served over that velvety polenta! I’ll need to watch out for those Muir Glen rattled tomatoes at the supermarket!:D Reply

    • Laura

      Yes! They are so great. If you discover them, I actually suggest the Arabella Select ones. Such brilliant, lovely flavour!:D
      xo L Reply

  • Umm Salma

    Hi, this looks too great to not attempt. Simply a concern about just how much of the spice mix to include. Do i make it all and include all of it to the stew or much like a tablespoon of it? Reply

    • Laura

      You utilize all of the spice mix for this dish!
      – L Reply

  • Heidi

    Yum! I intend on making this tonight. I in fact have all of these components( other than I have a various brand name of tomatoes). That is so cool you got to check out Muir Glens factory! I ‘d like to do that. One concern– you discussed millet polenta– do you have a dish for them also? I have actually been attempt to prepare more millet, however I’m still brand-new to dealing with it. Thanks! ☺ Reply

    • Laura

      Hi There Heidi,
      I have a dish for the millet polenta in an older post right HERE:-RRB-
      – L Reply

      • Heidi

        Sweet! Thank you quite. ☺

  • valentina|sweet kabocha

    I have their roasted tomatoes in the kitchen– my partner purchased a can!
    Anyhow, I’m going to pin this dish given that I simply began to cohabit with him and I have actually never ever concepts for supper:D Reply

    • Laura

      Your partner is an excellent guy for purchasing those;-RRB- Hope you navigate to attempting it!
      xo L Reply

  • renee (will romp for food)

    this. noises. tasty! going to make this to fight the cold/ approaching snow storm here in virginia. stews and soups and one pot meals + lots of greens are my staple constantly. i can see this dish entering my routine rotation. likewise, your pictures are such a continuous motivation! Reply

    • Laura

      Stay comfortable, babe!:D
      xo L Reply

  • Kiki

    I follow you from Australia and although its boiling hot here I’m still gon na make this deliciousness. Likewise, Wegman’s is the Capital of Upstate NY. I miss it! Reply

    • Laura

      The American dollar is rather high compared to the Canadian dollar today, so we have not been over to Wegman’s in mooooonths! Small withdrawal. When you have actually been to one, every other supermarket is kinda “meh.”;-RRB-
      – L Reply

  • Allyson

    A great canned tomato is sunlight throughout winter.This looks so great and warming. Reply

  • Maggie

    I made this for supper tonight! It was the ideal meal for this cold Michigan weather condition. Super tasty and benefit is I feel terrific after consuming it! I included a handful of spinach simply to my bowl and it worked terrific. The millet polenta was likewise on point. Can’t wait to go to my candlelight stretch yoga this evening now that my stubborn belly is so pleased:-RRB- Reply

    • Laura

      Your turn-around time is incredible! So thankful you made it and enjoyed it. Stay warm:-RRB-
      – L Reply

  • Katherine

    Made this tonight after seeing your post last night and the photo looked so great I needed to attempt it. It ended up incredible!! I followed the dish as composed and included sliced spinach at the end and served it over entire wheat cous cous. The entire household enjoyed it. Will certainly be making it once again. Super simple to make therefore great when the weather condition is cold. Had it with a Moroccan carrot salad and roasted cauliflower on the side. Love this dish! Reply

    • Laura

      Woohoo! So thankful that you and your household enjoyed it, Katherine. The sides sound incredible too:D
      – L Reply

  • Sarah

    Chickpea stews are my favorite– constantly nourishing and filling and hearty and, when done right, delicious. Anticipating providing this one a go, seems like a winner! Reply

  • Tieghan

    This is my sort of home cooking!! So quite and healthy and tasty!! YESS! Reply

    • Laura

      Thanks a lot, Tieghan! xo
      – L Reply

  • Anna Balaton

    I have actually simply made this meal and it is the most ideal food I have actually consumed in a long time. It is even much better than the chickpea stew I consumed in an exceptional moroccan dining establishment. Thank you! Reply

    • Laura

      Thanks for the terrific remark, Anna! So thankful that you enjoyed it:-RRB-
      – L Reply

  • Lindsey

    i could not feel you more on the canning thing. brooklyn is so into their canning/preserving that it’s tough to go to a shop or market and not discover some piece of amazing fruit and vegetables canned like a manager. and what a remarkable collaboration, like me some muir glen:) xo Reply

  • Keara McGraw

    I can alwaaays come down with meals that utilize what ya got goin’ on in the refrigerator! Got ta get on my tomato video game, that’s certainly been something I have actually missed this winter season. Looks so SO great!! Reply

    • Laura

      Maintained tomatoes conserve me from being a grump in the Canadian winter seasons. Like a lil’ little sunlight:D
      – L Reply

  • Justine

    Wow! This looks so tasty!!:–RRB- Where can I purchase this incredible pan? It looks so cool:–RRB-

    Cheers, Justine Reply

    • Laura

      Thanks Justine! The pan is by Finex and you can discover them HERE😀
      – L Reply

  • genevieve @ thankfulness & greens

    Bowl-meals that come together in 20 minutes are my preferred kinda meal! I like all the spices in this, too. Perfect for the winter!