Healthy Chickpea Tomato Stew

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

Highlighted under: Simple Healthy Meals Favorites

I absolutely love making this Healthy Chickpea Tomato Stew when I want a nourishing and comforting meal. It's incredibly easy to prepare, packed with protein, and bursting with flavors from fresh herbs and spices. I often serve it with crusty bread or over fluffy rice, allowing the stew to soak into every bite. This dish not only makes my taste buds happy but also nourishes my body with wholesome ingredients, making it a staple in our home all year round.

Created by

Chloe Baker

Last updated on 2026-01-05T17:46:23.808Z

Every time I make this Healthy Chickpea Tomato Stew, I'm reminded of the warm and cozy feeling it brings to our dining table. The best part is how adaptable the recipe is; I often swap in whatever veggies I have on hand, making it a versatile go-to for any season. The rich, savory base pairs perfectly with the chickpeas, offering both substance and satisfaction.

What truly sets this stew apart for me is the balance of spices. I’ve learned through trial and error that toasting the spices before adding them to the pot unlocks deeper flavors and makes a significant difference in the final dish. Trust me, a few extra minutes on the stove transforms this stew into a comforting masterpiece!

Reasons You'll Love This Stew
Nutritious and filling without the heaviness
Flexible recipe—add your favorite vegetables
Packed with protein from chickpeas
Perfect for meal prep and leftovers

Cooking Techniques for Perfect Stew

Sautéing the vegetables at the beginning is crucial for building flavor in your Healthy Chickpea Tomato Stew. When you cook the onion and carrots until they begin to soften, you're enhancing their natural sweetness, which balances the acidity of the tomatoes. Be sure to sauté over medium heat and keep stirring to prevent them from sticking or burning. The garlic and bell pepper should be added later to maintain their bright flavors and add complexity to the overall dish.

The timing of adding the spices is also essential; by cooking the cumin and smoked paprika briefly, you release their essential oils, which intensifies their flavors. Make sure to stir continuously during this 30-second window, as spices can burn quickly and develop a bitter taste. This simple step elevates the stew and leaves you with a more aromatic and tasty dish. Adjust the heat as necessary to avoid burning while allowing the fragrant notes to achieve their full potential.

Ingredient Insights and Substitutions

Chickpeas are the star of this stew, not only providing a hearty texture but also a wealth of protein and fiber. If you're low on time, canned chickpeas are perfect for a quick meal, but if you prefer dried ones, make sure to soak and cook them ahead of time for optimal texture. For a more vibrant dish, you can add other legumes like kidney beans or lentils, just remember to adjust the cooking time accordingly.

The versatility of this stew allows you to mix in various vegetables based on what you have on hand. Zucchini, spinach, or kale can easily replace or complement the existing vegetables. Add softer vegetables toward the end to prevent them from becoming mushy. Also, if you're looking for additional flavor, a splash of lemon juice or a hint of chili flakes can give the dish an exciting twist.

Ingredients

Gather these fresh ingredients to create a wholesome stew:

Ingredients

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

These ingredients come together to create a delightful stew that warms the soul.

Instructions

Follow these simple steps to cook your stew:

Sauté Vegetables

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and carrot, and sauté for about 5 minutes until they begin to soften. Stir in the minced garlic and bell pepper, cooking for another 2 minutes.

Add Spices

Sprinkle in the cumin and smoked paprika, stirring for about 30 seconds until the spices are fragrant.

Combine Ingredients

Add the drained chickpeas, diced tomatoes, and vegetable broth to the pot. Stir everything together and bring to a gentle simmer.

Simmer

Let the stew cook for about 30 minutes, stirring occasionally. Season with salt and pepper to taste.

Serve

Ladle the stew into bowls and garnish with fresh parsley. Enjoy with crusty bread or over rice.

Your delicious Healthy Chickpea Tomato Stew is now ready to be enjoyed!

Pro Tips

Feel free to add any seasonal vegetables you have on hand, such as spinach, zucchini, or sweet potatoes, to enhance the flavors and nutrients of the stew.

Make-Ahead and Storage Tips

The Healthy Chickpea Tomato Stew is an excellent candidate for meal prep. It can be cooked ahead of time and stored in airtight containers in the refrigerator for up to five days. If you plan to enjoy it later, consider undercooking the vegetables slightly—this maintains their texture when reheated. To reheat, simply warm it on the stovetop or in the microwave until heated through, adding a splash of vegetable broth if the stew looks too thick.

For longer storage, this stew freezes beautifully. Allow it to cool completely before transferring it to freezer-safe bags or containers. It can remain in the freezer for up to three months. When you're ready to eat, defrost it in the fridge overnight to make reheating easier. This makes it a convenient and healthy option for busy weeknights.

Serving Suggestions

Serve the stew with crusty bread to soak up all those delicious flavors, or over fluffy white rice or quinoa for added nutrition. The combination of textures from the hearty chickpeas, tender vegetables, and rich tomato base offers a satisfying meal that’s both comforting and wholesome. You can also serve it alongside a fresh green salad to add a refreshing crunch that balances the stew’s richness.

For a finishing touch, consider garnishing with fresh herbs such as cilantro, basil, or a dollop of yogurt for creaminess. A sprinkle of crumbled feta cheese can also add a nice salty contrast, enhancing the flavors even further. These small additions can elevate the dish from a basic stew to a delightful experience.

Questions About Recipes

→ Can I freeze the chickpea tomato stew?

Yes, this stew freezes well! Just let it cool completely before transferring to a freezer-safe container. It'll last for up to three months.

→ What can I serve with this stew?

It pairs beautifully with crusty bread, rice, or quinoa for a complete meal. You can also serve it over a bed of greens for a lighter option.

→ Can I make this dish vegan?

Absolutely! All the ingredients in this recipe are naturally vegan, making it a great option for everyone.

→ How can I customize the spice level?

If you prefer a spicier stew, you can add a pinch of red pepper flakes or a chopped chili pepper during the cooking process.