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: 2 cans chickpeas, rinsed and drained; 1 can diced tomatoes; 1 medium onion, chopped; 2 cloves garlic, minced; 2 carrots, chopped; 1 bell pepper, diced; 2 cups vegetable broth; 2 teaspoons cumin; 1 teaspoon paprika; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Healthy & Light

I absolutely love this Healthy Dinner Tomato Chickpea Stew! It's a go-to dish in our household because it's not only easy to prepare but also bursting with flavor. The combination of tomatoes and chickpeas creates a hearty base that is both satisfying and nutritious. I've spent time tinkering with spices to elevate the stew, making it perfect for cozy evenings or a quick weekday meal. Plus, it’s completely plant-based, so I can enjoy it guilt-free, knowing I'm nourishing myself and my loved ones with every hearty bowl.

Created by

Phoebe Turner

Last updated on 2026-01-13T00:16:14.695Z

Making this Health Dinner Tomato Chickpea Stew has become one of my favorite kitchen adventures. I wanted a recipe that packed a flavor punch while remaining simple, and this dish checks all the boxes. I love how the tomatoes provide the perfect acidity, balancing beautifully with the creamy chickpeas. To enhance the texture and taste, I always add a splash of balsamic vinegar just before serving—it transforms the dish entirely!

Whenever I share this stew with friends or family, they are often surprised by how delicious and filling it is. It’s a wonderful opportunity to introduce more plant-based meals into our diets while still enjoying a comforting dish. Remember to sprinkle some fresh herbs on top before serving; it not only adds a pop of color but also enhances the overall flavor!

        Why You'll Love This Recipe
        Wholesome ingredients for a nutritious meal
Packed with protein-rich chickpeas for satiety
Versatile and easily customizable with your favorite veggies

      

Cooking Technique Tips

Sautéing the vegetables at the beginning is a crucial step in building flavor. Ensure your heat is set to medium to avoid burning while releasing the natural sweetness of the onions and bell peppers. Look for the vegetables to soften and become translucent, about 5-7 minutes. This foundation will define the overall taste of the stew, so don’t rush this process for optimal flavor development.

When adding the spices, it’s essential to toast them briefly in the pot. Stir continuously for about a minute after adding the cumin and paprika. This method enhances their aromas and deepens the overall flavor profile of the stew. You’ll know it’s ready when the spices become fragrant, which should take no more than 60 seconds.

Ingredient Insights

Chickpeas are not only a protein powerhouse but also contribute a wonderful texture to the stew. Their creamy, nutty flavor pairs excellently with the acidity of the tomatoes. If you're looking for a twist, consider using roasted chickpeas—simply toss them with olive oil and spices, roast at 400°F for 20-30 minutes, and then add them near the end to retain their crunch in the stew.

The vegetable broth you choose significantly impacts the flavor of your stew. Opt for low-sodium broth to control the salt levels, allowing for better seasoning adjustments. If you want an extra layer of flavor, you can make your broth with leftover vegetable scraps, simmering them for an hour with water before using.

Serving and Storing

This Tomato Chickpea Stew is versatile for serving. Pair it with crusty bread for dipping, or serve it over steamed rice or quinoa for a hearty meal. You can even add a dollop of yogurt or a sprinkle of feta cheese on top for added creaminess and flavor contrast, making it an exciting dish for family dinners or entertaining guests.

If you’re looking to make your stew ahead of time, it stores beautifully in the refrigerator for up to 4 days. For longer storage, consider freezing portions in airtight containers. When reheating, add a splash of water or broth to loosen the consistency, as the stew might thicken when chilled. Heat gently on the stove until warmed through, ensuring the chickpeas stay intact.

Ingredients

Gather these wholesome ingredients to create your stew:

Ingredients

2 cans chickpeas, rinsed and drained
1 can diced tomatoes
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, chopped
1 bell pepper, diced
2 cups vegetable broth
2 teaspoons cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish

Make sure to have these ingredients ready to ensure a smooth cooking process.

Instructions

Follow these straightforward steps to make your Tomato Chickpea Stew:

Sauté the Vegetables

In a large pot, heat a splash of olive oil over medium heat. Add the chopped onion, garlic, carrots, and bell pepper. Sauté for about 5-7 minutes until the vegetables are softened.

Add the Tomatoes and Spices

Stir in the diced tomatoes, chickpeas, cumin, paprika, and season with salt and pepper. Mix well and let it cook for another 3-5 minutes.

Simmer with Broth

Pour in the vegetable broth and bring the mixture to a simmer. Allow it to cook for about 20 minutes, stirring occasionally.

Serve and Enjoy

Once the stew has thickened, remove it from the heat. Serve hot, garnished with fresh parsley.

Enjoy your healthy dinner with a side of crusty bread!

Pro Tips

Feel free to add any seasonal vegetables you have on hand, such as zucchini or spinach, to make this stew even more nutritious.

Flavor Variations

Feel free to customize your stew according to seasonal vegetables. Zucchini, spinach, or kale can add not only color but also nutritional benefits. Just stir them in during the last 5-10 minutes of cooking to keep them bright and tender without losing their nutrients. I often swap in whatever I have on hand, making each batch uniquely delicious.

For a Mediterranean twist, try adding olives or capers directly to the stew. Their briny flavor can elevate the dish, bringing a delightful contrast to the sweetness of the tomatoes and carrots. I recommend adding these during the simmering phase for a richer infusion of flavor.

Troubleshooting Common Issues

If your stew turns out too thick, simply add a bit more vegetable broth or water until you reach your desired consistency. It should be hearty, but not so thick that it resembles a paste. Stir frequently while adjusting to prevent sticking to the bottom of your pot.

On the other hand, if the stew is too thin, let it simmer uncovered for a few additional minutes. This allows some of the liquid to evaporate, thickening it naturally. If you’re in a hurry and need a quick fix, you can mix a tablespoon of cornstarch with a little cold water to create a slurry, then stir it into the stew until it thickens.

Make-Ahead Tips

This stew is perfect for meal prep! Make a double batch at the beginning of the week, as it keeps well in the fridge and often tastes even better the next day after the flavors meld. Portion it into individual servings for quick lunches or dinners when time is tight.

If you're freezing it, make sure to leave a bit of space in your containers, as liquids expand when frozen. It can be stored frozen for up to 3 months. Label your containers with the date and type of meal to keep track of your freezer goods easily.

Questions About Recipes

→ Can I freeze the leftover stew?

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

→ Is this stew suitable for meal prep?

Absolutely! It's a great option for meal prep, as it keeps well in the refrigerator for up to 5 days.

→ Can I make this stew spicy?

Yes! Add some crushed red pepper flakes or diced jalapeños to bring in some heat.

→ What can I serve with this stew?

This stew pairs beautifully with crusty bread, rice, or even over a bed of quinoa for a complete meal.