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: 2 tablespoons olive oil; 1 onion, chopped; 3 cloves garlic, minced; 1 bell pepper, chopped; 2 cans (14 oz each) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 cup vegetable broth; Fresh parsley or cilantro for garnish

Highlighted under: Light Healthy Meals Ideas

I absolutely love making this Healthy Chickpea Tomato Stew, especially on chilly days when I crave something comforting yet nourishing. The vibrant combination of tomatoes, chickpeas, and spices creates a delightful harmony of flavors. Moreover, it’s a one-pot meal that comes together quickly, making it perfect for busy weeknights. With just a handful of ingredients, you can bring a hearty and wholesome dish to your table that warms the heart and satisfies the appetite. Trust me, this recipe will become a staple in your kitchen too!

Created by

Sophie Adams

Last updated on 2026-01-05T20:05:34.562Z

When I first tried making this Healthy Chickpea Tomato Stew, I was amazed at how a few simple ingredients could create such a complex and satisfying dish. I experimented with various spices and found that a touch of smoked paprika really elevates the flavors. This stew is not just delicious; it’s packed with protein from chickpeas and antioxidants from tomatoes, making it a wholesome choice.

One key tip I've learned is to let the stew simmer a bit longer after adding the chickpeas. This allows the flavors to meld beautifully, resulting in a rich and hearty meal that’s perfect with a slice of crusty bread. We often garnish it with fresh herbs for an extra layer of freshness!

        Why You'll Love This Recipe
        Nutritious and packed with protein-rich chickpeas
Rich in flavor with a hint of spice
Perfect for meal prep and easy to store

      

Tips for Perfecting Your Stew

To ensure your stew has a rich and well-rounded flavor, focus on the first step: sautéing the onions, garlic, and bell pepper until softened. This process helps release their natural sugars, creating a deeper, sweeter base for the stew. Aim for a translucent onion and golden edges on the bell pepper; this usually takes about 5-8 minutes in total over medium heat. Don’t rush through this step, as it builds the foundation of the stew’s flavor.

While the recipe calls for canned diced tomatoes, fresh tomatoes can enhance flavor and nutrition. If using fresh, consider about 3-4 medium tomatoes, chopped. To maintain the stew's texture, add them after the garlic and bell pepper have softened. For a bit of acidity and brightness, I recommend tossing in a splash of balsamic vinegar or a squeeze of lemon before serving.

Ingredient Substitutions

Chickpeas provide a hearty, protein-rich element in this stew, but if you want to switch things up, kidney beans or black beans can work well as substitutes. Both options will maintain the nutritional integrity of the stew while introducing slightly different flavors. Just ensure to rinse and drain them similarly before adding to the pot.

If you're looking to adjust the spice level, don't hesitate to experiment. Adding a pinch of cayenne pepper can give the stew a nice kick without overpowering the base flavors. Alternatively, if you enjoy a milder dish, you can skip the smoked paprika or reduce the amount used, allowing the sweetness of the bell peppers and onions to shine through.

Ingredients

Stew Ingredients

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

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened. Stir in the minced garlic and chopped bell pepper, cooking for another 3 minutes until fragrant.

Combine the Ingredients

Pour in the diced tomatoes, chickpeas, cumin, smoked paprika, salt, and pepper. Stir everything together, and allow it to cook for a couple of minutes to blend the flavors.

Simmer the Stew

Add the vegetable broth and bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 25 minutes, stirring occasionally to prevent sticking.

Serve and Enjoy

Once the stew has thickened and the flavors are melded, taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley or cilantro.

Pro Tips

For extra flavor, try adding a squeeze of lemon juice before serving to brighten up the stew. You can also add your favorite vegetables, such as carrots or spinach, for more nutrition.

Make-Ahead and Storage

This Healthy Chickpea Tomato Stew is an excellent candidate for meal prep. You can make it a day ahead, allowing the flavors to meld overnight in the fridge. Just store it in an airtight container, and reheat on the stove over medium heat, adding a splash of vegetable broth if it appears thick. Ideally, consume it within 3-4 days for the best taste and texture.

If you want to store it for longer, consider freezing individual portions. Allow the stew to cool completely, then ladle it into freezer-safe containers or bags, making it easy to grab and go on busy days. It can last up to three months in the freezer; just remember to label each with the date for your reference.

Serving Suggestions

When serving your Chickpea Tomato Stew, consider pairing it with a side of crusty bread or a warm pita for a delightful dipping experience. A simple side salad drizzled with olive oil and lemon can also complement the stew nicely, balancing its hearty flavors.

For an extra touch, I love garnishing the stew with a dollop of plain yogurt or a sprinkle of feta cheese. This adds a creamy texture and a tangy flavor that contrast beautifully with the stew's spices. Fresh herbs like parsley or cilantro not only add visual appeal but also enhance the dish’s freshness.

Questions About Recipes

→ Can I make this stew in advance?

Yes, this stew stores well in the refrigerator for up to 3 days and freezes beautifully for up to a month.

→ What can I serve with this stew?

It pairs perfectly with crusty bread, rice, or quinoa for a complete meal.

→ Is this stew vegan?

Absolutely! All the ingredients are plant-based, making it a great option for vegans.

→ Can I add meat to this stew?

Of course! You can add cooked chicken or sausage for a heartier version.