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: 2 tablespoons olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; Fresh cilantro for garnish

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I love preparing this Healthy Chickpea Tomato Stew because it’s wonderfully nourishing and full of vibrant flavors. The combination of chickpeas and tomatoes not only creates a hearty texture but also makes for a satisfying vegetarian meal. I often enjoy this stew on cold evenings; it’s comforting, simple to make, and healthy enough to not feel guilty about seconds. Plus, it’s a great way to use up pantry staples, and the leftovers taste even better the next day!

Created by

Seraphina Moore

Last updated on 2026-01-05T18:01:35.041Z

When I first made this stew, I was surprised at how simple it was yet so full of flavor! Using canned chickpeas and tomatoes allowed me to whip it up quickly without sacrificing taste. I experimented with different spices, and found that a touch of cumin and paprika really elevate the stew, giving it warmth and depth.

To make this even more delightful, I've found that adding a splash of lemon juice right before serving brightens the whole dish. Not only does it add a lovely tang, but it also enhances the dish's overall freshness. I keep coming back to this recipe because it just hits the spot every time.

        Why You'll Love This Recipe
        Nutritious and packed with protein from chickpeas
Perfectly spiced with a warm, comforting flavor
Quick to prepare, making it ideal for weeknight dinners

      

Understanding the Ingredients

The star of this Healthy Chickpea Tomato Stew is undoubtedly the chickpeas, which provide a hearty, protein-rich base. They not only contribute to the stew's creaminess, but their mild flavor absorbs the spices beautifully. If you're out of chickpeas, you can substitute them with white beans or lentils, although keep in mind that cooking times may vary. For an even more nutrient-dense version, consider adding some spinach or kale in the last few minutes of cooking for extra vitamins and a pop of color.

The canned tomatoes bring both acidity and depth to the dish. Opt for fire-roasted diced tomatoes if you want to elevate the flavor profile with a slightly smoky touch. When using canned ingredients, make sure to check for added sodium, and you can opt for no-salt-added varieties to control the flavor more precisely. The vegetable broth enriches the stew; homemade broth can provide a fresher taste, but store-bought works just fine in a pinch.

Cooking Techniques and Tips

Sautéing the onion and garlic until they are translucent and aromatic is crucial as it builds the base flavor of the stew. Be careful not to let them brown, as burnt edges can introduce a bitter taste. Stir them occasionally, and feel free to add a splash of water if they start to stick to the pot. Once they are soft, you can proceed with the recipe to ensure a robust flavor development.

During the simmering step, pay attention to the consistency of the stew. If it becomes too thick for your liking, you can easily adjust it by adding a bit more vegetable broth or water. Just allow it to cook for a few minutes longer to integrate the added liquid. For a thicker stew, an extra 10 minutes of simmering can help the flavors deepen and the sauce to concentrate.

Ingredients

Stew Ingredients

2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 can (15 oz) chickpeas, drained and rinsed
1 cup vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh cilantro for garnish

Instructions

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until they are soft and fragrant, about 5 minutes.

Add the Tomatoes and Chickpeas

Stir in the diced tomatoes, chickpeas, vegetable broth, cumin, and smoked paprika. Season with salt and pepper to taste.

Simmer

Bring the mixture to a boil, then reduce the heat and let it simmer for 25 minutes, allowing all the flavors to meld together.

Finish and Serve

Adjust seasoning if necessary. Serve warm, garnished with fresh cilantro and a squeeze of lemon juice for added brightness.

Pro Tips

For an extra layer of flavor, consider adding diced carrots or bell peppers to the sauté with the onions and garlic. This will not only enhance the taste but also add more nutrition to the stew.

Storing and Reheating

This Healthy Chickpea Tomato Stew stores wonderfully. If you have leftovers, let the stew cool completely before transferring it to an airtight container. It can be refrigerated for up to 4-5 days, and the flavors will continue to develop and improve. For longer storage, this stew freezes well, too. Just make sure to leave some space in the container as it will expand when frozen.

When you're ready to enjoy the leftovers, thaw them overnight in the refrigerator. Reheat on the stovetop over medium heat, stirring occasionally until it warms through, typically around 10-15 minutes. If it thickens too much during refrigeration, adding a splash of water or broth can restore its original consistency.

Serving Suggestions

For a hearty meal, I love serving this stew with a side of crusty whole-grain bread or over fluffy quinoa. The bread is perfect for soaking up the rich sauce, while the quinoa adds an extra protein punch. You can also serve it alongside a fresh green salad topped with a citrus vinaigrette for a balanced meal.

To elevate this stew even further, consider topping it with avocado slices or a dollop of yogurt, which can add creaminess and contrast to the spicy notes. A sprinkle of fresh cilantro not only adds a pop of color but also enhances the overall flavor profile. Enjoy experimenting with your favorite add-ins to make this dish your own!

Questions About Recipes

→ Can I make this stew ahead of time?

Absolutely! This stew stores well in the refrigerator for up to 3 days and the flavors continue to develop.

→ Is this stew freezer-friendly?

Yes, you can freeze the stew in airtight containers for up to 3 months. Just reheat it on the stove before serving.

→ What can I serve with this stew?

This chickpea tomato stew pairs wonderfully with crusty bread, rice, or a simple side salad.

→ Can I add other vegetables?

Definitely! Feel free to add spinach, kale, or zucchini for more nutrients and variety. Just adjust the cooking time accordingly.