Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 3 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; Fresh parsley for garnish

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I absolutely love preparing healthy meals, and this Tomato Chickpea Stew has quickly become one of my favorites. It’s not only delicious but packed with nutrients, making it perfect for dinner. I adore how the vibrant colors and rich flavors blend together, creating a wholesome dish that warms the soul. Plus, it's incredibly easy to whip up, allowing me to enjoy a comforting meal without spending hours in the kitchen. Trust me, your family will love this as much as ours does!

Created by

India Rutherford

Last updated on 2026-01-13T02:57:34.794Z

One evening, I found myself rummaging through the pantry and fridge, looking for ingredients to make a nutritious dinner. That’s when I stumbled upon a can of chickpeas and a box of diced tomatoes. With just these essentials, I decided to create a stew. It was a delightful experiment that turned out deliciously! The result was a hearty and fulfilling meal that my family devoured with smiles.

This recipe is all about layering flavors. I find that sautéing some onions and garlic before adding the tomatoes and spices creates an aromatic base that elevates the stew's taste. Don’t skip this step! It adds depth and richness that makes all the difference.

        Why You'll Love This Recipe
        Nourishing and satisfying without being heavy
Packed with protein and fiber from chickpeas
Versatile base to customize with your favorite vegetables

      

Understanding the Ingredients

The combination of diced tomatoes and chickpeas is the star of this stew. Tomatoes provide acidity and a beautiful color, while chickpeas lend their creamy texture and protein-rich content. The chickpeas also absorb the flavors of the spices, enhancing the overall taste of the dish. For a unique twist, try using fire-roasted diced tomatoes, which will add a smoky depth to the stew.

Olive oil plays a crucial role at the start of this recipe. It not only serves as a cooking medium but also infuses the dish with its distinct flavor. I recommend using extra virgin olive oil for its richer taste. If you need a substitute, avocado oil works well and has a high smoke point, making it suitable for sautéing.

Cooking Techniques for a Rich Flavor

Sautéing the onions until they are translucent is essential. This softens their sharpness and brings out their natural sweetness. Aim for a gentle sauté over medium heat to avoid browning the onions, which could change the flavor profile. When you stir in the garlic, keep a close watch; it can burn easily if cooked too long. Once it becomes fragrant, it's time to move on to the next step.

Simmering the stew for 20 minutes allows the flavors to meld beautifully. During this time, the chickpeas become infused with the spices, and the tomatoes break down into a richer sauce. If you'd like a thicker stew, you can simmer it longer, but keep an eye on the liquid levels – you don’t want it to dry out completely.

Ingredients

Gather the following ingredients to make your delicious Tomato Chickpea Stew.

Ingredients

2 tablespoons olive oil
1 onion, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 can (15 oz) chickpeas, drained and rinsed
2 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley for garnish

Once you have all the ingredients ready, you're well on your way to a tasty stew.

Instructions

Follow these easy steps to prepare the Tomato Chickpea Stew.

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.

Add the Tomatoes and Spices

Pour in the canned diced tomatoes along with their juices, and add the ground cumin and smoked paprika. Season with salt and pepper. Stir well to combine and cook for 5 minutes.

Incorporate the Chickpeas

Add the drained chickpeas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld.

Finish and Serve

Once the stew is thickened, check for seasoning and adjust to your liking. Serve hot, garnished with fresh parsley.

Enjoy your hearty Tomato Chickpea Stew with crusty bread or over rice for a complete meal!

Pro Tips

For a creamier texture, blend a portion of the stew before serving or add a splash of coconut milk.

Serving Suggestions

This Tomato Chickpea Stew is versatile when it comes to serving. Pair it with a side of crusty whole-grain bread for dipping, or over a bed of fluffy quinoa for an extra boost of protein. I often enjoy my stew topped with a dollop of Greek yogurt for creaminess and a squeeze of fresh lemon juice to brighten the flavors.

For a heartier meal, consider adding cooked grains directly into the stew. Brown rice or farro would be fantastic additions that complement the texture. Just remember to adjust the broth to account for the moisture these grains absorb.

Storage and Reheating Tips

If you have leftovers, store the stew in an airtight container in the refrigerator for up to four days. The flavors will continue to develop as it sits, making it even tastier the next day. For longer storage, this stew freezes well. Just ensure it's cooled completely before transferring it to freezer-safe containers or bags.

When reheating, use a pot on the stove over medium heat, adding a splash of vegetable broth or water if needed to loosen it up. Stir occasionally and heat until warmed through. Microwaving is also an option; just ensure you cover the dish loosely to avoid splatters.

Variations and Customizations

Feel free to customize this Tomato Chickpea Stew with your favorite vegetables. Adding chopped carrots or bell peppers during the sauté step introduces a sweet crunch, while spinach or kale added at the end wilts beautifully and adds nutrition without compromising texture. You can also adjust the spice level by incorporating a pinch of crushed red pepper flakes for some heat.

For a more Mediterranean vibe, consider adding artichoke hearts or olives. A sprinkle of feta cheese before serving can enhance the flavor profile with a salty tang. Experimenting with different herbs, such as thyme or basil, can also provide fresh and exciting flavor layers.

Questions About Recipes

→ Can I add other vegetables to this stew?

Absolutely! You can include vegetables like spinach, carrots, or bell peppers.

→ How long does this stew last in the fridge?

It will keep well for about 3-4 days in an airtight container.

→ Can I freeze this stew?

Yes, it's great for freezing. Just make sure to cool it completely before transferring it to a freezer-safe container.

→ What can I serve with this stew?

It pairs wonderfully with crusty bread, quinoa, or even a simple green salad.