Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cans chickpeas, drained and rinsed; 1 can diced tomatoes; 1 onion, chopped; 2 cloves garlic, minced; 1 red bell pepper, chopped; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 cups vegetable broth; Fresh parsley for garnish

Highlighted under: Fresh Collection

I love making this Healthy Dinner Tomato Chickpea Stew whenever I need a nutritious meal that's both comforting and filling. Packed with plant-based protein and vibrant flavors, this dish comes together quickly and is perfect for busy weeknights. The combination of tomatoes, chickpeas, and spices not only warms the soul but also provides a wonderful balance of nutrients. I often serve it with crusty bread or over rice, turning it into a satisfying dinner for the whole family.

Created by

Hester Lockwood

Last updated on 2026-01-13T03:25:39.816Z

When I first tried this Healthy Dinner Tomato Chickpea Stew, I was amazed by how simple and satisfying it was. Using canned chickpeas as a base not only cuts down on preparation time but also offers a hearty texture that enhances the stew beautifully. The fresh herbs and spices elevate the dish, making it feel special, even though it's an easy recipe.

One of my favorite tips is to simmer the stew longer than the recipe suggests for an extra depth of flavor. The longer it cooks, the more the ingredients meld together, creating a rich taste that will have everyone coming back for seconds. Serve it hot and enjoy the delightful aroma!

Why You'll Love This Recipe
Nutritious and filling, great for meal prep
Bursting with fresh, vibrant flavors
Quick to make, perfect for busy weeknights

Enhancing Flavor with Spices

The spices used in this Tomato Chickpea Stew, particularly cumin and paprika, play a crucial role in building depth and warmth in the dish. Cumin adds a nutty, earthy flavor that enhances the overall profile, while paprika contributes a subtle sweetness and vibrant color. For an extra kick, feel free to use smoked paprika instead of regular, which adds a delightful smokiness that can elevate the comfort factor of the stew even further.

Don’t be afraid to experiment with additional herbs and spices according to your taste. Adding a pinch of red pepper flakes can introduce a pleasant heat, while a bay leaf during the simmering process infuses an aromatic quality throughout. Just remember to remove the bay leaf before serving, as it’s not meant to be eaten.

Perfecting the Texture

Achieving the right texture is key for this stew. Cook the onions and bell peppers until they are soft and translucent, which usually takes around 5 minutes. This step builds a solid base for the stew and ensures that the vegetables meld well with the chickpeas and tomatoes. Be careful not to overcook them; they should be tender yet still hold their shape, contributing to a robust mouthfeel in your final dish.

When simmering the stew, aim for a gentle boil rather than a raging boil. A moderate simmer allows the flavors to meld beautifully without breaking down the chickpeas too much. You want them to retain a pleasant bite, adding a hearty texture to the stew. Stir occasionally to prevent sticking, especially if using a pot with a thicker bottom.

Ingredients

Gather these ingredients to make a delicious Tomato Chickpea Stew!

Ingredients

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

Make sure to have fresh herbs on hand for garnishing!

Instructions

Follow these simple steps to create your stew!

Sauté the vegetables

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

Add the chickpeas and spices

Next, add the rinsed chickpeas, canned tomatoes, cumin, paprika, salt, and pepper. Stir everything together to combine.

Simmer the stew

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

Garnish and serve

Once the stew is thickened and the flavors have melded, remove from heat. Garnish with fresh parsley before serving hot.

Enjoy with crusty bread or over rice!

Pro Tips

For added richness, you can toss in a handful of spinach or kale during the last few minutes of cooking.

Storage and Reheating

This stew is a great candidate for meal prep, as it stores well in the fridge for up to four days. To store, simply let it cool completely before transferring it to an airtight container. Reheating is straightforward; just warm it gently on the stovetop over medium heat. Stir occasionally and add a splash of vegetable broth or water if it appears too thick, which is common after refrigeration.

If you want to freeze the stew for longer storage, portion it into freezer-safe containers, leaving space for expansion, and it will remain good for about three months. When you're ready to enjoy it again, thaw it overnight in the refrigerator and reheat as mentioned. Freezing intensifies the flavors, making the stew taste even better after a few days!

Serving Suggestions

While this Tomato Chickpea Stew is satisfying on its own, serving it with a side of crusty bread can elevate the dining experience. The bread is perfect for soaking up the rich sauce, turning each bite into a comforting delight. Alternatively, serving it over a bed of fluffy rice or quinoa adds a great textural contrast and makes it more filling, perfect for a complete meal.

For a vibrant finishing touch, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese before serving. This not only adds creaminess but also a tangy flavor that beautifully balances the richness of the stew. A squeeze of fresh lemon juice can also brighten the dish, enhancing the overall flavor profile.

Questions About Recipes

→ Can I use fresh tomatoes instead of canned?

Yes, you can use fresh tomatoes; just be sure to peel and chop them first. Add about 4 cups to replace the canned tomatoes.

→ Is this stew suitable for freezing?

Absolutely! This stew freezes well. Just allow it to cool completely before transferring it to airtight containers.

→ Can I add other vegetables?

Definitely! Carrots, zucchini, or kale make great additions. Just chop them into small pieces and add them when you sauté the bell pepper.

→ How spicy is this stew?

The base recipe is mild, but you can add red pepper flakes or diced jalapeños if you desire more heat.