Spicy Tomato & Chickpea Stew

Name: Spicy Tomato & Chickpea Stew with Feta
Prep time: 15 min
Cook time: 2 h
Total time: 2 h 15 min
Yield: 3 servings
Cuisine: Mediterranean
Ingredients: 2 garlic cloves, minced; 1 yellow onion, diced; 1 tbsp olive oil; 1 tbsp tomato paste; 1 (14 oz) can tomatoes, drained; 1 (14 oz) can chickpeas, drained and rinsed; 1 tbsp harissa chili paste; 1 tsp fresh thyme; 1 tsp dried oregano; ½ cup roasted red bell peppers, sliced; 6 oz cauliflower rice; 1 cup vegetable stock; 3 oz feta cheese, crumbled; 1/4 cup chopped parsley

This Mediterranean chickpea stew combines a spiced tomato sauce base with hearty chickpeas, roasted red peppers, and cauliflower rice, finished with crumbled feta and parsley for a nutritious, vegetable-forward meal.

🌍Mediterranean 🥗Vegetarian 🏷️Dinner 🏷️Healthy 🏷️Slow cook 🏷️Chickpea Tomato

🏷️

Total

2h 15m

Servings

3

Difficulty

Hard

Est. Cost

$26–$43

Ingredients

2 garlic cloves, minced
1 yellow onion, diced
1 tbsp olive oil
1 tbsp tomato paste
1 (14 oz) can tomatoes, drained
1 (14 oz) can chickpeas, drained and rinsed
1 tbsp harissa chili paste
1 tsp fresh thyme
1 tsp dried oregano
½ cup roasted red bell peppers, sliced
6 oz cauliflower rice
1 cup vegetable stock
3 oz feta cheese, crumbled
1/4 cup chopped parsley

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Instructions

1
Stir together garlic, onion, and olive oil in a Suvie pan. Place pan in the bottom zone of Suvie and broil for 10 minutes until fragrant.
2
Remove pan from Suvie and stir tomato paste into the onion mixture. Stir in 1 ½ tsp salt, tomatoes, chickpeas, harissa paste, thyme, oregano, bell pepper, cauliflower rice, and vegetable stock. Insert pan into your Suvie, input settings, and cook now or schedule. Bottom Zone: Slow Cook High for 2 hours
3
After the cook, remove pan from Suvie. Ladle into bowls and top with crumbled feta and chopped parsley.

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Tips & Notes

Pro tips

Use quality harissa paste for depth; taste and adjust spice level before serving—harissa brands vary in heat intensity.
Simmer the tomato sauce for 10–15 minutes before adding chickpeas to allow flavors to develop and meld.
Add the fresh thyme near the end of cooking to preserve its delicate flavor; don't let it cook down with the sauce.
Stir the feta gently into the stew just before serving for creaminess, or crumble it on top for texture contrast.

Substitutions

Roasted red bell peppers → fresh red bell peppers, diced and sautéed with the onion (adds 5–7 minutes cooking time)
Cauliflower rice → regular rice, couscous, or quinoa (adjust liquid if needed)
Harissa chili paste → equal parts smoked paprika and cayenne pepper
Feta → crumbled goat cheese or omit entirely for a vegan version

Storage & make-ahead

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop and top with fresh feta and parsley before serving.

Common Questions

Can I use dried chickpeas instead of canned?

Yes. Use 1 cup cooked dried chickpeas (about ⅓ cup dried, soaked and cooked). Add them after the tomato sauce has simmered for 5–10 minutes.

What can I substitute for harissa chili paste?

Use 1 tsp smoked paprika + ½ tsp cayenne pepper, or swap for sriracha or crushed red pepper flakes to taste.

How long does this stew keep?

Refrigerate in an airtight container for up to 4 days. Reheat on the stovetop over medium heat, stirring occasionally. Add fresh herbs and feta after reheating.