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: 1 can chickpeas, drained and rinsed; 1 can diced tomatoes; 1 medium onion, chopped; 2 cloves garlic, minced; 1 carrot, diced; 1 bell pepper, diced; 2 cups vegetable broth; 1 tsp cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 tbsp olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

I absolutely love cozy evenings with a warm bowl of stew, and this Healthy Dinner Tomato Chickpea Stew is my go-to recipe. It's packed with protein and flavor, made with tender chickpeas and zesty tomatoes that come together beautifully. Every time I make this dish, I appreciate how quick and easy it is to prepare, allowing me to enjoy a nourishing meal without spending hours in the kitchen. Perfect for busy weeknights, this stew is not only satisfying but also bursting with vibrant flavors that I can’t resist.

Created by

Maya Richardson

Last updated on 2026-01-12T00:28:05.910Z

One evening, I was craving something healthy yet comforting, and that’s when I stumbled upon chickpeas in my pantry. They are such a wonderful source of protein! I decided to whip up a tomato-based stew full of flavor, and it turned out amazing. The chickpeas add a lovely creaminess that pairs perfectly with the acidity of the tomatoes.

While cooking, I experimented by adding a hint of cumin and paprika, which really elevated the dish. The whole house smelled divine as it simmered, and once we sat down to eat, we all couldn’t stop raving about it. This recipe has now become a family favorite!

        Why You'll Love This Recipe
        Nutritious ingredients that fuel your body
Rich, hearty flavors that satisfy
Quick to prepare, perfect for busy nights

      

Understanding the Ingredients

Each ingredient in this Tomato Chickpea Stew plays a crucial role in developing its rich flavor profile. Chickpeas are not only a great source of protein but also add a creamy texture that enhances the stew's heartiness. The diced tomatoes provide acidity, balancing the sweetness from the carrots and bell peppers. Choosing good quality canned tomatoes is essential; look for those labeled 'San Marzano' as they are particularly flavorful and less acidic.

Spices such as cumin and smoked paprika bring depth to the dish. Cumin adds an earthy undertone, while smoked paprika introduces a subtle smokiness that complements the other ingredients. If you prefer a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes to your stew during the simmering stage. This not only elevates the flavors but also suits those who enjoy a spicier kick.

Technique Tips for Perfect Stew

Sautéing the vegetables correctly is key to developing a robust base for your stew. Begin by working at medium heat; this will prevent the garlic from burning while ensuring that the onions turn golden and translucent. Stir occasionally and aim for the vegetables to soften, becoming glossy instead of browned, which typically takes about 5 minutes. This foundational step sets the stage for the flavors to meld beautifully in the finished dish.

When simmering, maintaining a gentle heat is essential. You want a low bubble rather than a rolling boil; otherwise, the chickpeas may break down too much and turn mushy. Stir the stew every 10 minutes to prevent sticking and ensure the flavors are evenly distributed. If the stew seems too thick while simmering, add a splash more vegetable broth; conversely, if it's too watery, let it simmer uncovered for a few extra minutes to thicken.

Ingredients

For the Stew

1 can chickpeas, drained and rinsed
1 can diced tomatoes
1 medium onion, chopped
2 cloves garlic, minced
1 carrot, diced
1 bell pepper, diced
2 cups vegetable broth
1 tsp cumin
1 tsp smoked paprika
Salt and pepper to taste
2 tbsp olive oil
Fresh parsley for garnish

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and bell pepper. Sauté for about 5 minutes, or until the vegetables are tender.

Add Chickpeas and Tomatoes

Stir in the drained chickpeas, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a boil.

Simmer the Stew

Reduce the heat to low and let the stew simmer for about 30 minutes. Stir occasionally and adjust seasoning if necessary.

Serve and Enjoy

Once the stew is thickened and flavorful, remove from heat. Serve hot, garnished with fresh parsley.

Pro Tips

For an extra kick, consider adding a pinch of red pepper flakes while sautéing the vegetables. If you want more greens, throw in a handful of spinach towards the end of cooking.

Substitutions and Variations

This stew is highly adaptable based on your preferences or what you have on hand. If you're looking to swap out chickpeas, lentils can work in a pinch, but be mindful that they will cook faster—only simmer for around 15-20 minutes. For a heartier version, consider adding diced sweet potatoes or quinoa during the last 15 minutes of cooking; both will absorb the stew's flavors and become delightful additions.

For a creamier texture, incorporating a splash of coconut milk just before serving can elevate the stew. Alternatively, a handful of spinach or kale added during the last few minutes will provide a nutrient boost and vibrant color, making it even more appealing. The beauty of this recipe is its flexibility; feel free to experiment and make it your own!

Make-Ahead and Storage Tips

This Tomato Chickpea Stew is perfect for meal prep! You can make a batch ahead of time and store it in an airtight container in the refrigerator for up to 4 days. The flavors even improve after sitting, making it an excellent option for lunch during the week. If you want to make it further in advance, this stew freezes wonderfully. Portion it into freezer-safe containers and store it for up to 3 months.

When reheating, I recommend doing so on the stove over medium heat, stirring gently to ensure even warming. If it seems thickened after refrigerating or freezing, add a little vegetable broth or water to loosen it up and bring it back to your desired consistency. You can also reinvent it by serving over rice, quinoa, or even in a wrap for a new meal experience.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you'll need to soak and cook them prior to adding them to the stew.

→ Is it possible to freeze this dish?

Definitely! This stew freezes well and can be stored for up to 3 months.

→ Can I add other vegetables?

Absolutely! Feel free to add any vegetables you like—zucchini, spinach, or even sweet potatoes work great.

→ How can I make this dish spicier?

You can add diced jalapeños or increase the amount of smoked paprika for a spicier kick.