Spicy Tomato & Chickpea Stew with Feta | CookOS

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 spicy tomato and chickpea stew is a Mediterranean-inspired dish built on a harissa-spiked tomato sauce with roasted red peppers, chickpeas, and cauliflower rice, topped with crumbled feta. It's a vegetable-forward, protein-rich meal that comes together quickly.

🌍Mediterranean 🥗Vegetarian 🏷️Dinner 🏷️Healthy 🏷️Slow cook 🏷️Chickpeas

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🏷️Tomato

Total

2h 15m

Servings

Difficulty

Hard

Est. Cost

$26–$43

Recipe Source

View original recipe

From Recette Magazine

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

Bloom the harissa paste in olive oil with the onion and garlic before adding tomatoes to deepen its spiced flavor.
Drain canned tomatoes and chickpeas well to prevent a watery stew; reserve liquid to adjust consistency as needed.
Simmer gently for 10–15 minutes to let the harissa and oregano infuse into the sauce; taste and adjust seasoning before serving.
Add feta and fresh parsley just before serving so the cheese stays creamy and parsley stays bright.

Substitutions

Roasted red bell peppers → fresh red bell peppers, diced and sautéed with the onion (adds 10 minutes cooking time)
Cauliflower rice → regular rice, orzo, or couscous (adjust liquid if using grains)
Harissa chili paste → sriracha or a mix of cayenne and paprika
Feta → crumbled goat cheese or labneh

Storage & make-ahead

Store in an airtight container in the refrigerator for up to 4 days; reheat gently on the stovetop, adding water if it thickens. Freezes well for up to 3 months.

Common Questions

Can I make this stew ahead of time?

Yes. The stew tastes better the next day as flavors meld. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop, adding a splash of water if needed.

What can I substitute for harissa chili paste?

Use sriracha (slightly sweeter), cayenne pepper mixed with paprika (adjust to taste), or red pepper flakes. Start with less and taste as you go.

Is this stew vegan?

Yes, if you omit or replace the feta. The base—tomatoes, chickpeas, peppers, and cauliflower rice—is naturally vegan.

Can I use dried chickpeas instead of canned?

Yes. Cook dried chickpeas until tender (1–2 hours), then drain and use. You'll need about 1 cup cooked chickpeas.

How thick should the stew be?

It should be saucy, not dry. If it thickens too much while simmering, add water or broth a few tablespoons at a time until you reach your preferred consistency.