FreeFlourish
Back to Recipes

Quick & Easy

Gluten-Free Spanish Chickpea and Tomato Stew

By Freeflourish Editorial TeamPublished May 7, 2026 | Updated Oct 3, 2026
Spanish-inspired 35 mins glutenfreedairyfreeonepotquickrecipeseasymaincoursefamilyfriendlybudgetfriendlycomfortfood

Chickpeas simmer with tomatoes, bell pepper, smoked paprika and cumin in one pan. Finish with parsley and lemon, and reduce the stew a little longer if you prefer a thicker sauce.

Gluten-Free Spanish Chickpea and Tomato Stew
Prep 10 min
Cook 25 min
Total 35 min
Servings 4
Difficulty easy
Cuisine Spanish-inspired

Recipe Details

Prep10 min
Cook25 min
Total35 min
Servings4
Difficultyeasy
CuisineSpanish-inspired
Add To Favorites

Ingredients

Servings 4
  • 2 tablespoons olive oil
  • 1 medium yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon crushed red pepper flakes (optional, for mild heat)
  • 1 (28-ounce) can diced tomatoes, with juices
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1/2 cup vegetable broth
  • 1 teaspoon apple cider vinegar or red wine vinegar
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup chopped fresh parsley
  • Lemon wedges, for serving
FreeFlourish Gluten-Free Spanish Chickpea and Tomato Stew ingredients
FreeFlourish Gluten-Free Spanish Chickpea and Tomato Stew ingredients

Instructions

  1. Heat olive oil in a large deep skillet or sauté pan over medium heat.
  2. Add the chopped onion and cook, stirring frequently, until softened and translucent, about 5 minutes.
  3. Add the minced garlic and diced red bell pepper. Cook for another 3-4 minutes until the pepper softens.
  4. Stir in smoked paprika, ground cumin, and crushed red pepper flakes (if using). Cook for 1 minute until fragrant, stirring continuously to avoid burning the spices.
  5. Pour in the diced tomatoes with their juices and the vegetable broth. Stir well to combine.
  6. Add the drained chickpeas and stir gently.
  7. Bring the mixture to a simmer, reduce heat to medium-low, cover partially with a lid, and cook for 15 minutes, stirring halfway through. This allows the flavors to meld and the stew to thicken slightly.
  8. Remove lid, stir in apple cider vinegar or red wine vinegar, and season with salt and pepper to taste.
  9. Cook uncovered for another 3-5 minutes if you want the stew thicker.
  10. Remove from heat and sprinkle the chopped fresh parsley on top.
  11. Serve the stew hot with lemon wedges on the side for squeezing over. Enjoy as is or paired with gluten-free crusty bread or a simple side of rice.
FreeFlourish Gluten-Free Spanish Chickpea and Tomato Stew finished dish
FreeFlourish Gluten-Free Spanish Chickpea and Tomato Stew finished dish

Tips

Keep the pan partially covered during the 15-minute simmer. Reduce uncovered for another 3–5 minutes only if a thicker stew is wanted. Check that packaged ingredients are labeled gluten-free, and keep preparation surfaces and utensils free from gluten cross-contact.

Frequently Asked Questions

How can I thicken the stew?
After the partially covered 15-minute simmer, remove the lid and cook for another 3–5 minutes if you prefer a thicker stew.
How do I keep the recipe gluten-free?
Check that packaged ingredients are labeled gluten-free, and keep preparation surfaces and utensils free from gluten cross-contact.

Storage

Refrigerate leftover stew promptly in a covered container and use within 4 days. Reheat in a saucepan until hot throughout, stirring and adding a splash of water if needed.

Related Articles

Read related guides and practical cooking tips.

More Recipes

Explore more recipes you may like.

Reviews

Rate this recipe and share a photo of your result.

Sign In To Review

No reviews yet.

Newsletter

Stay In The Loop

Get fresh recipes, articles, and updates from Freeflourish.