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 (15 oz) chickpeas, drained and rinsed; 1 can (28 oz) crushed tomatoes; 1 medium onion, chopped; 2 cloves garlic, minced; 2 medium carrots, diced; 1 bell pepper, chopped; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; Fresh parsley or cilantro for garnish

Highlighted under: Healthy & Light

I absolutely love making this Healthy Dinner Tomato Chickpea Stew when I want something comforting yet nutritious. Each time I prepare it, the aroma of the fresh ingredients fills my kitchen, creating an inviting atmosphere. The balance of spices with the heartiness of the chickpeas and the vibrant tomatoes is a match made in culinary heaven. Plus, it’s simple to whip up, making it a perfect choice for busy weeknights or cozy dinners with friends.

Created by

Anya Coleman

Last updated on 2026-01-13T04:19:12.629Z

Whenever I make this Healthy Dinner Tomato Chickpea Stew, it brings back memories of cozy evenings spent with my family. I love how each ingredient contributes to a symphony of flavors that nourishes both the body and soul. Stirring in the fresh herbs right before serving adds a burst of brightness, elevating this wholesome dish.

One of the best parts about this stew is its versatility. Whether I’m using leftover vegetables or experimenting with different spices, it adapts beautifully to whatever I have on hand. It's a dependable recipe that never fails to satisfy, and the satisfaction of sharing it around the table is unmatched.

        Why You'll Love This Recipe
        Packed with protein and fiber from chickpeas to keep you satisfied
Rich, savory tomato base with a hint of spice for depth of flavor
Quick and easy to prepare, making weeknight dinners a breeze

      

Understanding the Ingredients

Central to this Healthy Dinner Tomato Chickpea Stew are chickpeas, which not only contribute a satisfying texture but also pack a hefty protein and fiber punch. This makes the stew more filling and nutritious, perfect for a wholesome meal. When using canned chickpeas, make sure to drain and rinse them thoroughly to remove excess sodium. If you're short on time, feel free to use pre-cooked chickpeas to speed up the cooking process.

The crushed tomatoes are essential for creating the rich, savory base of the stew. Look for high-quality, no-salt-added options for better control over the flavor. These tomatoes should be vibrant and deep red, indicating ripeness. If you desire a more complex flavor, consider using diced tomatoes instead of crushed, or even roasting fresh tomatoes beforehand for an added sweetness. This versatility allows you to tailor the recipe to your preference.

Cooking Techniques

Sautéing the aromatics is a crucial step not to be overlooked. Cooking the onion and garlic until they're translucent releases their natural sweetness and builds a flavorful foundation for the stew. Aim for a medium heat and keep an eye on the garlic; it should be fragrant without turning brown, as burnt garlic can impart a bitter flavor to the entire dish.

Simmering is where the magic happens as flavors meld together. Once you bring the stew to a boil, lowering the heat is vital to prevent sticking and ensure a slow infusion of the spices. This simmering stage takes about 20 minutes, during which you should occasionally stir, checking for the right consistency. If the stew appears too thick, feel free to add a splash more vegetable broth until it reaches your desired thickness.

Ingredients

Gather the following ingredients to make this delicious stew:

Main Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 can (28 oz) crushed tomatoes
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, diced
1 bell pepper, chopped
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley or cilantro for garnish

With these ingredients ready, you're only a few steps away from a delicious stew!

Instructions

Sauté the Aromatics

In a large pot over medium heat, add a splash of olive oil and sauté the chopped onion and garlic until fragrant and translucent, about 5 minutes.

Add the Vegetables

Stir in the diced carrots and bell pepper, cooking for another 5 minutes until they soften slightly.

Combine the Chickpeas and Tomatoes

Add the rinsed chickpeas and crushed tomatoes to the pot. Pour in the vegetable broth, followed by the cumin, smoked paprika, salt, and pepper.

Simmer the Stew

Bring the stew to a boil, then reduce the heat to low and let it simmer for 20 minutes, allowing the flavors to meld beautifully.

Serve Hot

Ladle the stew into bowls and garnish with fresh parsley or cilantro before serving. Enjoy your hearty meal!

Your Healthy Dinner Tomato Chickpea Stew is now ready to be enjoyed!

Pro Tips

Feel free to add any seasonal vegetables you have on hand or spices to customize the flavor to your liking.

Make-Ahead and Storage

This stew is a fantastic make-ahead option, perfect for meal prep. You can prepare a large batch and store it in an airtight container in the fridge for up to five days. The flavors actually improve over time as they settle and meld. Simply reheat it in a pot over medium heat, adding a little water or broth if it thickens too much upon refrigeration.

If you're looking to freeze the stew, it can be placed in freezer-safe containers for up to three months. Ensure you leave some space in the container for expansion as it freezes. To reheat, let it thaw in the fridge overnight and warm it gently on the stovetop, stirring frequently to maintain an even temperature.

Serving Suggestions

For a more filling experience, consider serving this stew over a bed of cooked quinoa or brown rice. This not only adds another layer of texture but also boosts the nutrient content of your meal. A simple salad on the side with a citrus vinaigrette can brighten the plate and provide a refreshing contrast to the warm, hearty stew.

To elevate the dish further, sprinkle some crumbled feta cheese or a dollop of Greek yogurt on top before serving, adding tanginess that balances the savory depth of the stew. Additionally, crusty whole-grain bread works wonders for dipping, making your meal not just satisfying but also nourishing.

Questions About Recipes

→ Can I make this stew ahead of time?

Yes, this stew keeps well in the fridge for up to 3 days. Simply reheat before serving.

→ Is this recipe suitable for vegans?

Absolutely! All ingredients are plant-based and vegan-friendly.

→ Can I freeze the leftover stew?

Yes, you can freeze it in airtight containers for up to 3 months. Thaw and reheat before serving.

→ What can I serve with this stew?

This hearty stew pairs wonderfully with crusty bread, a side salad, or over rice or quinoa.