Healthy Chickpea Tomato Stew

Name: Healthy Chickpea Tomato Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 2 cups diced tomatoes; 1 medium onion, chopped; 2 garlic cloves, minced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1/2 teaspoon salt (to taste); 1/4 teaspoon black pepper; 1 tablespoon olive oil; 2 cups vegetable broth; 1 cup spinach, chopped; Fresh parsley for garnish

Highlighted under: Clean Healthy Food Favorites

I found myself craving a warm, comforting dish that not only nourished my body but also delighted my taste buds. That’s when I decided to create this Healthy Chickpea Tomato Stew. Packed with protein-rich chickpeas and vibrant tomatoes, this stew is not only hearty but also incredibly simple to make. Whether you serve it with crusty bread or over a bed of rice, it's the perfect any-day meal that leaves you feeling satisfied yet light. Plus, it's vegan and gluten-free!

Created by

Ottoline Reeves

Last updated on 2026-01-05T21:33:34.774Z

When I first made this Healthy Chickpea Tomato Stew, I was surprised by how quickly all the flavors melded together. Using fresh tomatoes as the base really elevates the dish, giving it a bright, lively taste that sets it apart from typical stews. I love incorporating a variety of spices to complement the chickpeas, enhancing the overall richness without the need for heavy ingredients.

One key tip I learned along the way is to let the stew simmer for at least 20 minutes. This allows the ingredients to thoroughly blend, creating a comforting dish that warms both the heart and the stomach. Each time I make it, I find new ways to play with the herbs and spices, making it a wonderfully versatile recipe.

        Why You'll Love This Recipe
        Nutritious and filling while being low in calories
Flavorful combination of spices and fresh ingredients
Quick and easy to prepare for busy weeknights

      

Understanding Chickpeas

Chickpeas are a fantastic source of plant-based protein and fiber, which makes them a staple in many healthy diets. In this Healthy Chickpea Tomato Stew, they not only add nutritional value but also contribute a wonderful texture. I love using canned chickpeas for convenience; however, if you prefer, you can use dried chickpeas that have been soaked and boiled. The process takes longer but will give you a deeper flavor in the stew and a firmer bite.

When incorporating chickpeas into the stew, make sure to drain and rinse them thoroughly to remove any excess sodium and to improve their overall flavor. This simple step ensures that your stew maintains a fresh taste and allows the vibrant spices and tomato base to shine. If you're looking for a unique twist, consider blending a portion of the chickpeas into a paste, then adding it back into the stew for extra creaminess.

The Role of Spices

Using ground cumin and smoked paprika is essential for developing the warm, flavorful foundation for this stew. Cumin brings an earthy quality that enhances the chickpeas, while smoked paprika infuses a delightful depth. When adding spices to your stew, it's important to allow them to bloom; this is achieved by cooking them with the onions and garlic before adding tomatoes. You’ll know they’re ready when you can smell their fragrant aroma wafting through your kitchen—this usually takes about a minute or so on medium heat.

If desired, you can customize the spice level of your stew. For a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes when you stir in the tomatoes. Alternatively, if you are looking for extra flavor, fresh herbs like thyme or oregano can be added along with the spinach just before serving. This can brighten the dish even further.

Serving Suggestions

This Healthy Chickpea Tomato Stew is delicious on its own, but pairing it with crusty bread, quinoa, or over a bed of rice creates a well-rounded meal. If you want to elevate the dish, serve it with a dollop of creamy vegan yogurt or a sprinkle of nutritional yeast for added richness. Freshly squeezed lemon juice can also provide a zesty contrast, balancing the stew's richness beautifully.

For meal prep, this stew stores well in an airtight container in the fridge for up to five days. It also freezes beautifully, making it a great option for busy weeks ahead. Simply reheat on the stove over medium heat until warmed through, adding a splash of vegetable broth if it seems too thick. This makes it a greatly adaptable option for any home cook looking to save time without sacrificing flavor.

Ingredients

Gather these simple ingredients for your stew:

Ingredients

1 can chickpeas, drained and rinsed
2 cups diced tomatoes
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon salt (to taste)
1/4 teaspoon black pepper
1 tablespoon olive oil
2 cups vegetable broth
1 cup spinach, chopped
Fresh parsley for garnish

With these ingredients on hand, you're ready to cook!

Instructions

Follow these simple steps to create your delicious stew:

Sauté the Aromatics

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 an additional minute until fragrant.

Add the Tomatoes and Spices

Stir in the diced tomatoes, cumin, smoked paprika, salt, and black pepper. Let the mixture cook for 5 minutes, allowing the flavors to combine.

Mix in the Chickpeas and Broth

Add the chickpeas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.

Finish with Spinach

Stir in the chopped spinach and cook for an additional 5 minutes until wilted. Taste and adjust seasoning if necessary.

Serve and Enjoy

Ladle the stew into bowls, garnish with fresh parsley, and serve warm with your choice of side.

And there you have it! A simple yet delightful dish that warms the soul.

Pro Tips

For extra flavor, try adding a splash of lemon juice before serving. This brightens up the stew and adds a zesty touch.

Storage and Reheating Tips

Leftovers of this stew can be stored in an airtight container for up to five days in the refrigerator, making it an ideal candidate for meal prepping. When reheating, it's wise to place the stew in a saucepan over medium heat, stirring frequently to ensure even heating. If you find the stew has thickened after refrigeration, add a splash of vegetable broth or water for the perfect consistency before serving.

For longer storage, this stew can be frozen in portions. Divide it into individual servings in freezer-safe containers or bags, allowing for easy defrosting. It can be frozen for up to three months, just remember to label your containers with the date. To reheat from frozen, thaw overnight in the refrigerator, then heat gently on the stove, as previously mentioned.

Variations and Customizations

For those who enjoy a bit of variety, consider adding different vegetables to the stew, such as diced carrots, bell peppers, or zucchini. These can be sautéed with the onions to build additional flavors and nutrients. If you prefer a creamier texture, a splash of coconut milk towards the end of cooking can add a rich, smooth element to the stew.

If you'd like to turn this into a more complete meal, you could also stir in some cooked grains like brown rice, quinoa, or farro just before serving. This not only enhances the nutritional profile but also provides a heartiness that can be particularly satisfying on colder days.

Questions About Recipes

→ Can I use fresh tomatoes instead of canned?

Absolutely! Just use about 4-5 medium fresh tomatoes, chopped.

→ Is this stew freezer-friendly?

Yes, it freezes very well. Just ensure it's cooled before transferring to airtight containers.

→ Can I add other vegetables to the stew?

Definitely! Try adding bell peppers, zucchini, or carrots for variation.

→ How can I make this stew spicier?

Add a pinch of red pepper flakes or a chopped jalapeño while sautéing the onions.