Lebanese Chickpea Stew

If you’ve been craving something warm, flavorful, and low-effort but high-reward, Lebanese Chickpea Stew is about to become your new weeknight hero. It’s the kind of dish that makes your kitchen smell like a tiny neighborhood bistro… without you needing to put on real pants or wash 17 pans afterward. (We love a practical glow-up.)

This stew is bold from garlic and cumin, cozy from tomato paste, and a little mysterious—in the best way—thanks to za’atar and bay leaves. It’s hearty, protein-packed, and honestly? It tastes like you’ve been simmering it for hours… even though it’s ready faster than your group chat can decide where to eat.

I’m Chef Omar, and I’m all about big flavor with simple steps. Let’s make something that feels special but fits into real life.

Why You’ll Love This Lebanese Chickpea Stew

• Fast comfort food: Done in about 30 minutes, start to finish.
• Pantry-friendly: Canned chickpeas totally work (no shame, only dinner).
• Big flavor, simple steps: Garlic + cumin + tomato paste = magic.
• Meal-prep gold: Tastes even better the next day.
• Flexible: Serve it as a stew, over rice, with pita, or as a “bowl moment.”

Ingredients You’ll Need

Here’s what’s going into this cozy pot of joy:

• 5 cloves garlic
• 1 tablespoon cumin (crushed with the garlic)
• 2 tablespoons extra virgin olive oil
• 2 heaping tablespoons tomato paste
• 1 teaspoon paprika
• 1 teaspoon red pepper flakes
• 3 cups cooked chickpeas (canned is fine; drained)
  • If using dried: start with 1 cup dried chickpeas, cook until tender, then drain
• 2–3 heaping teaspoons za’atar (start with 2, then taste)
• 2–3 bay leaves
• 1 roasted bell pepper, chopped into bite-size pieces
• 2 cups water
• Salt, to taste
• 2 tablespoons parsley, chopped

How to Make Lebanese Chickpea Stew

Don’t blink—this comes together fast.

1) Crush the garlic and cumin

In a mortar and pestle (or a food processor), crush garlic cloves with cumin into a coarse paste.
No mortar? No problem. Mince the garlic and mash it with the side of a knife. You’re the boss here.

2) Bloom the aromatics

Set a large pot or Dutch oven over medium-low heat. Add olive oil, then stir in your garlic-cumin paste.
Sauté for about 1 minute, just until it smells amazing. (This is the “neighbors suddenly curious” phase.)

3) Toast the tomato paste and spices

Add tomato paste, paprika, and red pepper flakes. Stir well and sauté for 2 minutes.
This step matters—tomato paste gets deeper and sweeter when cooked a bit, like it’s unlocking its final form.

4) Add chickpeas + flavor crew

Now add:

• chickpeas
• za’atar (start with 2 teaspoons)
• roasted bell pepper
• bay leaves

Stir to coat everything in that gorgeous, brick-red spice base.

5) Simmer and thicken

Pour in 2 cups water and bring to a boil over medium heat.
Cover and cook for 10 minutes, so the flavors merge and the stew thickens.

In the last 2 minutes, remove the lid. Then take a ladle and crush some chickpeas right in the pot to thicken it naturally. It should go from “soupy” to “spoon-hugging.”

6) Finish like a pro

Taste and add salt as needed. Stir in chopped parsley, turn off the heat, and serve hot or warm.

Best Ways to Serve It (Aka: Choose Your Adventure)

• With warm pita (classic, cozy, dangerously scoopable)
• Over rice or couscous (hello, hearty dinner bowl)
• With a simple salad (cucumber + tomato + lemon = perfect)
• Topped with a dollop of yogurt (cool + creamy contrast)

Chef Omar’s Tips (So Your Stew Behaves)

• Za’atar varies a lot by brand—some are lemony, some are earthy. Start with 2 teaspoons, then add more after simmering.
• Don’t rush the tomato paste step. Two minutes of sautéing builds big flavor without extra work.
• Want it thicker? Crush more chickpeas or simmer uncovered for a few extra minutes.
• Want it spicier? Add more red pepper flakes… but do it with respect. These flakes have confidence.
• Roasted bell pepper shortcut: Jarred roasted red peppers are totally acceptable and honestly very smart.

A Quick Personal Story From My Kitchen

The first time I made this Lebanese Chickpea Stew, it was one of those “surprise, people are coming over” nights. You know the ones—your house is fine, but dinner is… theoretical. I grabbed chickpeas, tomato paste, garlic, and za’atar, and crossed my fingers like a true professional. Ten minutes into simmering, everyone was hovering around the pot like it was giving out free compliments. It’s been a repeat ever since—because it tastes like you planned ahead, even when you absolutely did not.

FAQs About Lebanese Chickpea Stew

Can I use dried chickpeas instead of canned?

Yes! Use 1 cup dried chickpeas, cook until tender, then drain. You’ll end up with about 3 cups cooked chickpeas.

How long does Lebanese Chickpea Stew last in the fridge?

Stored in an airtight container, it keeps well for 3–4 days. The flavors actually get better overnight.

Can I freeze it?

Yep. Freeze for up to 2–3 months. Thaw in the fridge overnight and reheat gently on the stove with a splash of water.

What if I don’t have za’atar?

Za’atar is key to the classic vibe, but if you’re stuck, try a mix of dried thyme + sesame seeds + a tiny pinch of sumac or lemon zest. It won’t be identical, but it’ll still be delicious.

Is this stew vegan?

As written, yes—Lebanese Chickpea Stew is naturally vegan (and still hearty enough to satisfy everyone at the table).

Your Next Cozy Dinner Win

If your week needs a meal that’s comforting, bold, and not trying to ruin your evening with complicated steps, this Lebanese Chickpea Stew is the answer. It’s warm, filling, and packed with that classic garlic-tomato-spice goodness that makes you feel like you’ve got life together—at least for one dinner.

Make it once, and I promise you’ll start keeping chickpeas “just in case” like it’s a lifestyle choice. And when you do, you’ll always be 30 minutes away from a pot of Lebanese Chickpea Stew that tastes like home (with a little Chef Omar flair).

Keep the Flavor Train Rolling (More PulseRecipes Goodness)

• If you loved the warm, garlicky vibes of this stew, you’ll probably swoon for Garlic Chickpea Soup—it’s cozy, comforting, and basically a hug in a bowl for busy nights.
• Want another bold, spice-forward dinner that feels fancy without the fuss? Try One Pan Harissa Chickpeas for that smoky, punchy heat that plays beautifully with chickpeas.
• Need a hearty side (or a full-on meatless main) that pairs perfectly with Lebanese Chickpea Stew? Go for Mediterranean Rice and Lentils Recipe—it’s filling, budget-friendly, and meal-prep magic.
• And if you’re building a complete “I’ve got my life together” plate, add something crisp and fresh like Winter Salad Recipe for a bright, crunchy contrast to that rich tomato-and-za’atar broth.

Now it’s your turn: If you made this Lebanese Chickpea Stew, drop a quick review and tap your star rating below—⭐⭐⭐⭐⭐ helps other home cooks find the recipe (and it totally makes my chef heart happy!).

Lebanese Chickpea Stew

---

• Author: Omar
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

Print Recipe

Pin Recipe

Description

Lebanese Chickpea Stew is a cozy, bold, and flavor-packed plant-based dinner made with garlic, cumin, tomato paste, za’atar, and tender chickpeas. Ready in just 30 minutes, this comforting Middle Eastern–inspired stew is perfect for busy weeknights, meal prep, or serving with warm pita and rice.

---

Ingredients

Scale 1x2x3x

• 5 cloves garlic

• 1 tablespoon cumin (seeds or ground)

• 2 tablespoons extra virgin olive oil

• 2 heaping tablespoons tomato paste

• 1 teaspoon paprika

• 1 teaspoon red pepper flakes

• 3 cups cooked chickpeas (canned, drained and rinsed)

• 2–3 teaspoons za’atar

• 2–3 bay leaves

• 1 roasted bell pepper, chopped

• 2 cups water

• Salt to taste

• 2 tablespoons fresh parsley, chopped

Cook Mode Prevent your screen from going dark

---

Instructions

1. Crush garlic and cumin together using a mortar and pestle or food processor until a coarse paste forms.

2. Heat olive oil in a large pot or Dutch oven over medium-low heat. Add the garlic-cumin mixture and sauté for about 1 minute until fragrant.

3. Stir in tomato paste, paprika, and red pepper flakes. Cook for 2 minutes to deepen the flavor.

4. Add chickpeas, za’atar (start with 2 teaspoons), roasted bell pepper, and bay leaves. Stir well to coat.

5. Pour in 2 cups of water and bring to a boil over medium heat. Cover and simmer for 10 minutes.

6. In the last 2 minutes, remove the lid and gently crush some chickpeas with a spoon to thicken the stew.

7. Season with salt to taste. Stir in chopped parsley and turn off heat.

8. Serve hot with warm pita, rice, or a fresh salad.

Notes

Start with 2 teaspoons of za’atar and adjust to taste.

For thicker stew, simmer uncovered a few extra minutes.

Store leftovers in an airtight container for up to 4 days.

Freezes well for up to 3 months.

To use dried chickpeas: cook 1 cup dried chickpeas until tender, then drain and use.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Dish
• Method: Stovetop
• Cuisine: Lebanese / Middle Eastern

Nutrition

• Serving Size: 1 bowl (¼ recipe)
• Calories: 290 kcal
• Sugar: 6 g
• Sodium: 480mg (varies based on canned chickpeas and added salt)
• Fat: 11 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 38 g
• Fiber: 10 g
• Protein: 11 g
• Cholesterol: 0 mg