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Spiced Chickpea and Tomato Stew
Chickpeas and cabbage simmered in a cumin-spiced tomato broth with a squeeze of lemon at the end.
veganvegetarianbeanssoupstewone-potgluten-freehigh-proteinmeal-prep
SERVES 4
520 CAL / SERVING
10 min PREP
30 min COOK
$10.74 TOTAL
2 cans (540 mL each) chickpeas, drained and rinsed
$3.00
1 can (796 mL) diced tomatoes
$2.00
1 can (900 mL) vegetable or chicken broth
$1.69
200 g green cabbage, roughly chopped
$0.60
1 medium yellow onion, diced
$1.07
4 cloves garlic, minced
$0.32
1 lemon, juiced
$0.99
2 tbsp vegetable oil
$0.12
2 tsp ground cumin
$0.08
1 tsp ground coriander
$0.05
0.5 tsp ground turmeric
$0.03
to taste salt and pepper
$0.02
0.5 tsp chili flakes (optional)
$0.02
300 g long-grain white rice, dry (for serving)
$0.75
SUBTOTAL$10.74
GST / HSTyou've suffered enough
TOTAL$10.74
— — — TEAR HERE — — —
8 06420 01074 4
THANK YOU FOR SPENDING LESS
THE METHOD
1
Heat oil in a large pot over medium heat. Add onion and cook 6 minutes until golden.
2
Add garlic, cumin, coriander, turmeric, and chili flakes if using. Cook 1 minute, stirring constantly.
3
Add diced tomatoes. Stir well and cook 3 minutes.
4
Add the chickpeas, broth, and cabbage. Stir to combine.
5
Bring to a boil. Reduce heat and simmer uncovered 20 minutes until cabbage is tender and stew has thickened.
6
Squeeze in the lemon juice. Taste and adjust salt — the stew should taste bright and savory.
7
Serve over rice or with bread. Both are good.
When the math doesn't work
This was designed as a substitute for miso-tofu-noodle soup, which would require miso paste ($5.99 at No Frills) and tofu — pushing the budget higher than it needs to be for a weeknight meal.
- Baby spinach is the traditional green for this style of stew but it costs $28/kg at No Frills. Cabbage is $2.99/kg and works just as well once cooked down.
- The lemon juice at the end is not optional — it lifts the whole dish. Use the full lemon.
Nutrition Per Serving
520
Calories
14g
Protein
48g
Carbs
9g
Fat
12g
Fiber
540mg
Sodium
~22% DV Iron~10% DV Calcium~40% DV Vitamin C
Estimated values per serving.
Gluten-Free
This recipe is naturally gluten-free.
All ingredients are naturally gluten-free. Use vegetable broth to keep it fully vegan.
Pricing updated June 2026 using Ottawa No Frills averages. Chickpeas No Name $1.50 × 2 = $3.00. Diced tomatoes $2.00. Broth $1.50. Cabbage $2.99/kg, 200g = $0.60. Onion $1.07. Garlic $0.08 × 4 = $0.32. Lemon $0.99 (individual). Oil $0.06/tbsp × 2 = $0.12. Cumin/coriander/turmeric estimated $0.16. Salt/pepper/chili $0.04. Miso paste confirmed $5.99 at No Frills — not used.