Healthy Chickpea Tomato Stew

Name: Healthy Chickpea Tomato Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 medium onion, chopped; 3 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, rinsed and drained; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; Fresh parsley, chopped (for garnish)

Highlighted under: Wellness Ideas

I love making this Healthy Chickpea Tomato Stew on busy weeknights when I crave something nourishing yet easy to prepare. This dish is a celebration of fresh ingredients, kicking off with aromatic onions and garlic, followed by the vibrant red of tomatoes and protein-packed chickpeas. It comes together quickly, requiring minimal effort for maximum flavor. Plus, it’s a great way to sneak in some veggies while enjoying a warm and hearty meal.

Created by

Marnie Calder

Last updated on 2026-01-05T20:21:34.795Z

I still remember the first time I made this stew; it was a rainy afternoon, and I was craving comfort food. I wanted something hearty without feeling heavy, so I turned to chickpeas, which are not only filling but also healthy. The combination of spices really brings out the freshness of the tomatoes, making each spoonful a delight.

One tip I learned is to let the stew simmer for a few extra minutes to deepen the flavors. This dish is incredibly versatile, so feel free to add other vegetables or spices depending on your preference. Every time I make it, I’m reminded of how quick and satisfying a healthy meal can be!

        Why You'll Love This Recipe
        Packed with protein and fiber for a nutritious meal
Rich, savory flavors that satisfy without extra calories
Easily adaptable to include seasonal vegetables

      

Mastering the Perfect Base

Getting the sauté step right is crucial for building deep flavors in your stew. I recommend keeping your heat at medium to allow the onions to soften gradually; this process typically takes about 5 minutes. If you notice them browning too quickly, reduce the heat to low. The goal is to achieve a translucent look without any burning, as burnt onions can impart a bitter taste to your dish.

When it comes to garlic, timing is essential. Adding it after the onions ensures it won’t burn and turn acrid. Cook it just until fragrant, which should take no more than a minute. You'll know it's ready when the kitchen fills with its aromatic goodness, setting the perfect stage for the tomatoes and chickpeas to shine.

Flavor Enhancements

The spices in this stew are not just for flavor; they also contribute to the overall health benefits. Cumin adds earthiness, while paprika provides a subtle sweetness and vibrant color. If you want to experiment, consider using smoked paprika for a deeper, smoky flavor that complements the tomatoes beautifully. Adjusting the spice levels can tailor the dish to your family's preferences, so feel free to start with these amounts and taste as you go.

A common troubleshooting tip is to taste your stew toward the end of the cooking process. If it feels flat, a splash of acid—like a teaspoon of lemon juice or a dash of vinegar—can elevate the flavors significantly. This simple adjustment can brighten the dish, making it even more satisfying.

Ingredients

Gather the following ingredients to prepare this delightful stew:

Ingredients

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

Instructions

Follow these simple steps to create your stew:

Sauté the Aromatics

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

Add Tomatoes and Chickpeas

Pour in the diced tomatoes along with their juices and the rinsed chickpeas. Mix well and let it simmer for about 3-5 minutes.

Season and Simmer

Add the vegetable broth, cumin, paprika, salt, and pepper. Bring to a gentle boil, then reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld together.

Serve and Garnish

Once your stew is thickened and aromatic, ladle it into bowls. Garnish with fresh parsley before serving for an added touch of flavor.

Pro Tips

For extra flavor, consider adding a squeeze of lemon juice right before serving, or include other vegetables like spinach or bell peppers for variety.

Storage and Reheating Tips

This Healthy Chickpea Tomato Stew packs well for meal prep! After it cools completely, transfer it to airtight containers. It can be refrigerated for up to 5 days or frozen for up to 3 months. If freezing, leave a little space at the top of the container to allow for expansion. When you’re ready to enjoy it again, thaw overnight in the fridge before reheating on the stovetop or in the microwave until heated through.

If you find the stew thickened too much after refrigeration, it’s easy to adjust. Simply add a little vegetable broth or water when reheating to loosen it back up without losing any flavor. This flexibility makes it a perfect candidate for batch cooking.

Serving Suggestions

For a complete meal, serve this stew alongside crusty whole-grain bread or over a bed of cooked quinoa for added texture and nutrition. The bread will soak up the stewy goodness, while quinoa adds extra protein and fiber, rounding out your meal beautifully.

Consider garnishing each bowl with a dollop of Greek yogurt or a sprinkle of feta cheese for creamy richness. A few slices of avocado on the side also provide healthy fats, making it a delightful and fulfilling dinner option that satisfies all cravings.

Questions About Recipes

→ Can I make this stew in advance?

Yes, this stew can be made ahead of time and stored in the refrigerator for up to 3 days. Just reheat before serving.

→ What can I substitute for chickpeas?

You can substitute chickpeas with white beans or lentils if you prefer, but cooking times may vary.

→ Is this recipe vegan?

Absolutely! All ingredients used in this stew are plant-based, making it perfect for vegans.

→ Can I freeze the stew?

Yes, this stew freezes well. Store it in an airtight container and it will keep for up to 2 months in the freezer.