What is Tomato Passata?

Tomato passata is a smooth, uncooked tomato puree made from strained, peeled tomatoes. It contains no added seasonings and has a rich, clean tomato flavor. In Mediterranean chickpea stew , passata creates a velvety base that blends beautifully with spices and vegetables, giving the stew its signature texture.

What Can I Substitute for Tomato Passata?

If you don’t have passata, you can substitute it with crushed tomatoes, pureed canned tomatoes, or tomato sauce. Each alternative brings a slightly different texture or seasoning level, but all work well in a tomato-based chickpea stew . Just be sure to adjust the salt if your substitute includes added seasoning.

Can I Use Dried Chickpeas for This Recipe?

Yes, dried chickpeas work perfectly in this stew—but they need to be pre-cooked. Soak 1 cup of dried chickpeas overnight, then boil them until tender (about 60–90 minutes). You'll need about 2 to 2½ cups of cooked chickpeas to replace canned ones in this one-pot chickpea recipe .

Mediterranean Chickpea Stew – Best One-Pot Vegan Dinner

Name: Mediterranean Chickpea Stew – A Flavorful One-Pot Plant-Based Dinner
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 5
Ingredients: 1 tablespoon olive oil; 2 medium red onions, diced (about 1 1/2 cups); 2 cloves garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon cayenne powder; 1/4 teaspoon ground cloves; 1 (15oz/400 g) can chopped tomatoes; 1 cup (240 ml) vegetable stock, aim for a low sodium stock; 1 tablespoon balsamic vinegar; 2 (15 oz/400 g) cans chickpeas, drained; 3 cups spinach packed; 1/2 cup (75 g) crumbled feta; 1/2 teaspoon salt or to taste; red chili flakes, optional; fresh parsley, optional; 

Description

A one-pot tomato-based Mediterranean Chickpea Stew with fresh herbs and vegetables

Ingredients

Scale

1 tablespoon olive oil

2 medium red onions, diced (about 1 1/2 cups)

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon cayenne powder

1/4 teaspoon ground cloves

1 (15oz/400 g) can chopped tomatoes

1 cup (240 ml) vegetable stock, aim for a low sodium stock

1 tablespoon balsamic vinegar

2 (15 oz/400 g) cans chickpeas, drained

3 cups spinach packed

1/2 cup (75 g) crumbled feta

1/2 teaspoon salt or to taste

red chili flakes, optional

fresh parsley, optional

Instructions

Heat olive oil over a medium heat in a large skillet or sauce pot. Add the onions and sauté for 5 minutes to soften. Add the garlic, oregano, cayenne and cloves and cook another minute.

Stir in the tomatoes, stock and vinegar. Bring to a boil and then reduce the heat down to a simmer. Let cook 7-10 minutes to thicken the sauce – stir every so often.

Stir in the chickpeas, spinach and feta. Cover and cook another 2-3 minutes. Season with salt as needed and garnish with red chili flakes and parsley and serve.

Notes

Keep leftovers fresh by storing the stew in an airtight container in the refrigerator for up to 5 days.

Prep Time: 5
Cook Time: 20

Nutrition

Serving Size: 1
Calories: 312
Sugar: 6
Sodium: 1412
Saturated Fat: 5
Carbohydrates: 32
Fiber: 9
Protein: 15
Cholesterol: 30