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

I love making this Healthy Chickpea Tomato Stew when I want something comforting yet nutritious. The combination of chickpeas, tomatoes, and spices creates a rich, flavorful dish that’s perfect for any occasion. I appreciate how easy it is to prepare; everything comes together in just one pot, making cleanup a breeze. Plus, it’s packed with protein and fiber, making it a wholesome meal that keeps me satisfied. My family loves it too, and I’m thrilled to share this delightful recipe with you!

Created by

Honoria Blake

Last updated on 2026-01-05T18:09:34.524Z

When I first attempted this Healthy Chickpea Tomato Stew, I wanted to create a meal that not only fed my family but also nourished our bodies. I experimented with different spices and ingredients, finally settling on a blend that highlighted the natural sweetness of the tomatoes while balancing it with the earthiness of the chickpeas. The result was a hearty stew that was both satisfying and healthful.

One tip that transformed my stew was the addition of smoked paprika; it adds a depth of flavor that elevates the entire dish. I also love how simple it is to customize—sometimes I throw in extra veggies or a splash of lemon juice for brightness. It’s become a staple in our home!

        Why You'll Love This Recipe
        Packed with protein and fiber for a filling meal
Warm, comforting flavors perfect for any season
Simple one-pot recipe for easy cooking and cleanup

      

The Role of Chickpeas

Chickpeas are the star ingredient in this stew, providing both protein and fiber. They have a creamy texture that complements the rich tomatoes beautifully. As they simmer, they absorb flavors from the spices and aromatics, enhancing the overall dish. If you prefer a smoother stew, you can mash some of the chickpeas with a fork during the cooking process to create a creamy base, while leaving some whole for texture.

For a variation, consider using canned lentils or black beans instead of chickpeas. Both options offer a different flavor profile while maintaining the protein content. If you are using dried chickpeas, make sure to soak and cook them beforehand, as they require longer cooking times compared to canned varieties.

Building Flavor with Spices

The array of spices in this stew elevates the dish from simple to spectacular. Ground cumin and coriander provide a warm, aromatic base, while smoked paprika adds a subtle smokiness. It's essential to allow the spices to bloom in the oil – this takes only 1-2 minutes and helps release their essential oils, amplifying their flavors. Keep an eye on them; you should smell their rich aroma without burning, which would introduce bitterness.

If you're looking to experiment, try adding a pinch of cayenne pepper for heat or a dash of cinnamon for a warm undertone. Each of these will adjust the flavor profile while still harmonizing with the existing ingredients. Just be cautious; a little goes a long way!

Serving and Storing Tips

This stew is versatile when it comes to serving. For a complete meal, I recommend pairing it with crusty bread or over a bed of quinoa or rice to soak up the flavorful broth. A dollop of yogurt or a sprinkle of feta cheese can also add a nice tang complementing the stew's richness.

If you have leftovers, this stew stores well in the fridge for up to three days. The flavors continue to develop, making it even tastier the next day. To freeze, let it cool completely before transferring it to an airtight container. It should keep well for up to three months. When reheating, you may need to add a splash of vegetable broth to loosen the stew.

Ingredients

For the Stew

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

Combine all ingredients in a pot to prepare the stew.

Instructions

Sauté Vegetables

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

Add Spices

Sprinkle in the cumin, coriander, and smoked paprika. Stir well, allowing the spices to bloom for about 1-2 minutes.

Combine Ingredients

Add the diced tomatoes, chickpeas, and vegetable broth to the pot. Stir to combine, then season with salt and pepper. Bring the mixture to a gentle boil.

Simmer Stew

Reduce heat to low and let the stew simmer for 20 minutes, allowing the flavors to meld together.

Serve

Ladle the stew into bowls and garnish with fresh parsley. Enjoy your hearty, healthy meal!

Make sure to taste and adjust seasoning before serving.

Pro Tips

For added flavor, consider incorporating other vegetables such as spinach or bell peppers. This stew also freezes well, making it a great option for meal prep.

Ingredient Variations

While this Healthy Chickpea Tomato Stew is delicious as is, you can easily customize it based on what you have on hand. Adding vegetables like spinach, kale, or bell peppers will increase the nutritional value and add a burst of color. You can incorporate them during the last 5-10 minutes of simmering to ensure they remain vibrant and slightly tender.

For a heartier version, consider adding diced sweet potatoes or carrots at the beginning with the onions. These will cook through during the simmering process and complement the flavors of the stew nicely. Just remember that you’ll need to adjust the cooking time accordingly to ensure everything is tender.

Troubleshooting and Tips

If your stew is too thick after simmering, simply add a bit more vegetable broth or water to reach your desired consistency. Conversely, if it's too watery, let it simmer uncovered for a few additional minutes to allow the liquid to evaporate. Keep stirring occasionally to prevent any sticking at the bottom of the pot.

When seasoning, it's best to taste as you go. Start with a small amount of salt, and remember that the canned chickpeas may already contain some sodium. After the stew has simmered, taste it again and adjust as necessary. This helps ensure a perfectly balanced flavor in your final dish.

Scaling the Recipe

If you want to prepare a larger batch for meal prep or a gathering, this recipe scales easily. To double it, simply increase each ingredient proportionally, but make sure to use a pot large enough to accommodate the increased volume. A stock pot is ideal for a larger batch, as it allows for even heating and reduces the risk of spilling.

For smaller servings or a quick lunch, you can easily halve the recipe. This is particularly useful for busy weeks when you want a nutritious meal without the commitment of a large batch. The cooking times should remain relatively the same, but keep an eye on the stew to avoid overcooking.

Questions About Recipes

→ Can I add other vegetables to this stew?

Absolutely! Feel free to add any of your favorite vegetables such as carrots, spinach, or zucchini.

→ Is this stew vegan-friendly?

Yes, this Healthy Chickpea Tomato Stew is entirely vegan and gluten-free!

→ How long can I store leftovers?

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

→ Can I make this stew in advance?

Yes, you can make it ahead of time. It often tastes even better the next day after the flavors have had time to develop!