Healthy Crockpot Tomato Chickpea Stew

Name: Healthy Crockpot Tomato Chickpea Stew
Prep time: 15 min
Cook time: 4 h
Total time: 4 h 15 min
Yield: 6 servings
Ingredients: 2 cans (15 oz each) of chickpeas, drained and rinsed; 2 cans (14.5 oz each) of diced tomatoes; 1 medium onion, chopped; 3 cloves garlic, minced; 2 carrots, diced; 1 red bell pepper, diced; 2 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish (optional)

Highlighted under: Wellness Ideas

I love how easy it is to prepare a delicious and hearty meal in the crockpot, and this Healthy Crockpot Tomato Chickpea Stew is a true favorite. With vibrant tomatoes, nourishing chickpeas, and a blend of aromatic spices, this recipe warms both body and soul. It’s a go-to meal for busy weeknights, allowing me to set it and forget it while letting the flavors deepen. Plus, it’s packed with protein and fiber, making it a nutritious choice without compromising on taste.

Created by

Marnie Calder

Last updated on 2026-01-06T15:17:35.123Z

When I first tried making this stew, I was amazed at how simple ingredients could create such a flavorful dish. The secret lies in letting the crockpot work its magic for a few hours. It turns the tomatoes into a lush sauce that perfectly embraces the chickpeas. I remember the first time I tried a bowl paired with crusty bread; it was utterly satisfying!

This dish not only nourishes, but it's also a breeze to customize. You can add in your favorite veggies or change the spices according to what you have on hand. I particularly enjoy tossing in some spinach toward the end to boost the nutritional value without much effort. This versatility makes it a staple in my kitchen!

        Why You'll Love This Recipe
        Hearty and satisfying meal with no fuss
Nutrient-dense with protein-rich chickpeas
Customizable with your favorite vegetables and spices

      

Ingredient Insights

Chickpeas are the star of this stew, contributing both protein and a hearty texture. When choosing canned chickpeas, look for low-sodium varieties to better control the salt levels in your stew. If you prefer a fresher flavor or are aiming for less sodium, you can cook dried chickpeas; just soak them overnight and boil until tender before adding to the crockpot. A tip I find helpful is to ensure they are well-drained and rinsed, which helps remove excess starchy liquid and keeps the stew from becoming too thick.

The combination of spices, including cumin and smoked paprika, elevates the stew's flavor profile. Cumin imparts a warm, earthy note, while smoked paprika adds depth and a subtle smokiness. If you want to experiment, consider adding a pinch of cayenne for heat or substituting coriander for a citrusy twist. Just remember to taste as you go, especially when incorporating new spices, as they can alter the overall balance of the dish.

Cooking Techniques

Cooking with a crockpot allows the ingredients to meld beautifully, but you can enhance the flavor by sautéing the onion and garlic in olive oil before adding them to the crockpot. This technique unlocks their natural sweetness and enhances the stew's aroma. Sauté them until they turn translucent, which should take about 5-7 minutes on medium heat. This step is optional but can significantly elevate the final taste of your stew.

Getting the texture just right is essential for a stew. If you prefer a thicker consistency, you can remove about a cup of the cooked stew, blend it until smooth, and return it to the pot. This will add creaminess without changing the overall flavor. Additionally, if you find the stew a bit too thin after cooking, you can leave the lid off for the last 30 minutes to allow some liquid to evaporate.

Ingredients

Gather these wholesome ingredients to create your savory stew:

Ingredients

2 cans (15 oz each) of chickpeas, drained and rinsed
2 cans (14.5 oz each) of diced tomatoes
1 medium onion, chopped
3 cloves garlic, minced
2 carrots, diced
1 red bell pepper, diced
2 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish (optional)

Now that you have your ingredients ready, let’s get cooking!

Instructions

Follow these simple steps to get your stew going:

Prepare the Ingredients

In a large bowl, combine the drained chickpeas, diced tomatoes, chopped onion, minced garlic, diced carrots, and diced red bell pepper.

Combine Everything in the Crockpot

Transfer the vegetable mixture into your crockpot. Pour in the vegetable broth and add the cumin, smoked paprika, salt, and pepper. Drizzle with olive oil for extra flavor.

Cook on Low

Set your crockpot to low and let it cook for about 4 hours. If you're short on time, you can set it to high for about 2 hours instead.

Finishing Touches

Taste the stew before serving, adjusting salt and pepper as needed. If using, stir in fresh spinach just before serving to add a pop of color and nutrients.

Serve and Enjoy

Ladle the stew into bowls, garnish with fresh parsley if desired, and enjoy a hearty, healthy meal!

With these steps, you’ll have a delightful stew that’s perfect for any occasion!

Pro Tips

For an extra depth of flavor, consider adding a tablespoon of balsamic vinegar or a splash of lemon juice just before serving.

Make-Ahead and Storage

This stew is perfect for meal prep. You can prepare it ahead and store it in an airtight container in the fridge for up to five days. To reheat, simply warm it on the stovetop over medium heat until heated through or microwave in 1-minute intervals, stirring in between. Just be cautious not to overcook, as chickpeas can become mushy if reheated for too long.

For longer storage, consider freezing the stew. Let it cool completely and then transfer it to freezer-safe bags or containers. It can last for up to three months in the freezer. When you're ready to enjoy it again, thaw in the refrigerator overnight, then reheat as described above. This way, you can enjoy a wholesome meal with minimal effort on busy days.

Serving Suggestions

Serve this hearty stew with crusty whole-grain bread to soak up all the delicious juices. You can also pair it with a side salad for a balanced meal. If you're feeling adventurous, serve it over a bed of quinoa or brown rice for added texture and nutrients. A dollop of yogurt or a sprinkle of feta cheese can add a delightful creaminess and a tangy bite.

For those looking to enhance the dish further, consider topping the stew with avocado slices or a splash of lemon juice for brightness. You could also add a pinch of red pepper flakes for an extra kick. Whatever you choose, the versatility of this stew makes it a canvas for your creativity!

Questions About Recipes

→ Can I freeze this stew?

Yes, this stew freezes beautifully! Allow it to cool completely, then store in airtight containers or freezer bags for up to 3 months.

→ Can I add meat to this recipe?

Certainly! You can add cooked chicken or ground turkey. Just brown the meat separately, then mix it in before serving.

→ What can I serve with this stew?

This stew pairs well with crusty bread, rice, or quinoa for a complete meal.

→ How can I make this stew spicier?

Add a pinch of red pepper flakes or diced jalapeños to taste for an added kick!