Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 3 cloves garlic, minced; 2 cans (15 ounces each) chickpeas, drained and rinsed; 1 can (28 ounces) diced tomatoes, fire-roasted preferred; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1 teaspoon dried oregano; Salt and pepper to taste; 2 cups vegetable broth; Fresh parsley for garnish

Highlighted under: Wellness Ideas

I absolutely love making this Healthy Dinner Tomato Chickpea Stew because it's nutritious, filling, and bursting with flavor. The combination of tomatoes, chickpeas, and aromatic spices transforms simple ingredients into a wholesome meal that the whole family can enjoy. In just under an hour, I can prepare a satisfying dish that not only warms my body but also nourishes my soul. Plus, it’s versatile enough to adapt based on whatever fresh veggies I have on hand, making it a staple in my weekly meal prep.

Created by

Marnie Calder

Last updated on 2026-01-13T02:07:35.059Z

When I first made this stew, I was amazed by how quickly it came together, yet the flavor was so rich and satisfying. I started with roasted garlic and onions to create a solid base, then added the chickpeas and tomatoes. The spices really elevate the dish, and I always recommend letting it simmer a bit longer for the best flavor. It's a great way to sneak in extra vegetables too!

One tip I’ve learned is to use quality canned tomatoes for an authentic taste and texture in the stew. I always opt for fire-roasted varieties for that extra depth, and I find that adding a splash of lemon juice at the end brightens up the flavors beautifully. This stew is perfect for meal prep and freezes well for busy nights!

        Why You Will Love This Recipe
        Nutritious and hearty without being heavy
Packed with protein and fiber from chickpeas
Quick and easy to make, perfect for weeknight dinners

      

Unlocking the Flavor

In this recipe, the process starts with cooking the aromatics, which is crucial for building flavor. When you sauté the onions in olive oil until they're just translucent, you’re creating a sweet base that enhances the overall taste of the stew. This step shouldn’t be rushed; allowing the onions to soften fully ensures they release their natural sugars, making the stew rich and satisfying.

Adding garlic to the mix must be timed perfectly; it only needs about a minute to release its fragrant qualities. Keep a close eye on it to prevent burning, which can add a bitter note to the dish. Use a wooden spoon to stir frequently, ensuring the garlic becomes fragrant without turning brown. This balance of cooking times is key to achieving a harmonious blend of flavors.

Adjusting for Texture

The chickpeas in this stew serve not just as a protein source but also contribute to a pleasing texture. By using canned chickpeas, you save time immensely, but be sure to rinse them well to remove excess sodium. If you prefer a creamier stew, partially mash some of the chickpeas with a fork after simmering; this will thicken the stew naturally without losing any of the hearty feel.

Should you want a slightly spicier version, consider adding a pinch of red pepper flakes when you incorporate the spices. The heat can transform the dish, given that the other flavors are fairly mellow. However, remember to start small; you can always add more, but it's hard to take it out once added.

Ingredients

Gather these fresh ingredients to get started on your Healthy Dinner Tomato Chickpea Stew:

Ingredients

2 tablespoons olive oil
1 onion, diced
3 cloves garlic, minced
2 cans (15 ounces each) chickpeas, drained and rinsed
1 can (28 ounces) diced tomatoes, fire-roasted preferred
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
Salt and pepper to taste
2 cups vegetable broth
Fresh parsley for garnish

With these simple ingredients, you’ll be ready to whip up a delicious stew!

Instructions

Follow these easy steps to create your flavorful stew:

Cook the Aromatics

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

Add Chickpeas and Spices

Stir in the chickpeas, diced tomatoes, cumin, smoked paprika, oregano, salt, and pepper. Mix well to combine all the ingredients.

Simmer

Pour in the vegetable broth and bring the mixture to a gentle simmer. Let it cook for 20-25 minutes, stirring occasionally, until the stew thickens and flavors meld.

Finish and Serve

Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley. Enjoy your hearty meal!

Enjoy your warm and hearty stew!

Pro Tips

Feel free to customize this stew by adding other vegetables such as spinach or bell peppers. Adjust the spices to your preference for a personalized touch.

Make-Ahead Tips

This tomato chickpea stew is an excellent make-ahead option because its flavors develop beautifully over time. After cooking, let the stew cool to room temperature before storing it in an airtight container in the refrigerator. It will keep well for up to four days, so it’s perfect for meal prep during busy weeks. I often do this on Sundays, allowing me to grab a nutritious lunch or dinner easily.

For long-term storage, consider freezing it. Allow the stew to cool completely before transferring it to a freezer-safe container. It can be frozen for up to three months. When you’re ready to enjoy it again, simply thaw it overnight in the refrigerator and then reheat on the stove over medium heat until warmed through, adding a splash of vegetable broth if necessary to rehydrate it.

Serving Suggestions

To elevate this stew further, serve it over a bed of fluffy quinoa or brown rice. This not only adds a whole grain element to the meal but also enhances the texture contrast, making each bite more enjoyable. A dollop of plain yogurt or a sprinkle of feta cheese can also provide a creamy, tangy note that complements the rich flavors of the stew beautifully.

For a complete meal, pair the stew with crusty whole-grain bread. This allows you to scoop up the hearty stew, making dinner feel even more satisfying. A simple side salad of mixed greens with a vinaigrette can create a fresh balance to the warmth of the stew, rounding out your dining experience.

Questions About Recipes

→ Can I freeze this stew?

Yes, this stew freezes well. Just make sure to cool it completely before transferring it to an airtight container!

→ What can I serve with this stew?

It's great on its own or served with crusty bread, rice, or a side salad.

→ Can I use dried chickpeas instead?

Absolutely! Just soak and cook them beforehand, as they take longer to prepare compared to canned chickpeas.

→ Is this recipe vegan?

Yes! This Healthy Dinner Tomato Chickpea Stew is entirely plant-based and perfect for vegans.