Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 3 garlic cloves, 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 parsley for garnish

Highlighted under: Healthy & Light

I absolutely love making this Healthy Dinner Tomato Chickpea Stew during busy weeknights. It’s a straightforward and wholesome meal that comes together in just 30 minutes, making it perfect for putting a nourishing dinner on the table quickly. The blend of tomatoes and chickpeas creates a robust flavor, while the spices bring it to life. Plus, it's packed with nutrients to power through the rest of the evening. I’m sure you’ll love how easy it is to adapt the ingredients to fit your personal tastes too!

Created by

Violet Hart

Last updated on 2026-01-13T03:07:17.158Z

When I first tried making this stew, I was amazed at how versatile it could be. The combination of canned tomatoes and chickpeas not only saves time but also ensures I always have the ingredients on hand. I often play with the spices based on what I have in my pantry, and it never fails to turn out delicious!

A great tip I learned is to sauté the onions until they're golden brown before adding the other ingredients. It really enhances the flavor of the entire dish. This stew is perfect for meal prep, and it tastes just as good, if not better, the next day.

        Why You'll Love This Recipe
        Hearty and filling with a delightful mix of spices
Packed with plant-based protein and fiber
Easily customizable with seasonal vegetables

      

Ingredient Highlights

Chickpeas serve as the star of this dish, providing a hearty source of plant-based protein and fiber. They not only contribute to the stew’s bulk but also absorb the vibrant flavors of the sauce as they cook. If you’re using dried chickpeas instead of canned, soak them overnight and cook them until tender before adding them to the pot, which can take approximately an hour depending on your desired texture.

The use of canned diced tomatoes is a game-changer in this stew, ensuring a rich and tangy base without the long cooking time necessary for fresh tomatoes. Look for varieties that are packed in their juices for enhanced flavor. For a fresher taste, you can substitute with about 4-5 ripe tomatoes, diced, and simmer them longer to break down.

Don’t underestimate the power of spices in this dish. Ground cumin and smoked paprika not only add warmth but also layer complexity to the flavor profile. If you want to experiment, consider adding a pinch of cayenne for heat or swapping the paprika for sweet if you're seeking a milder flavor.

Cooking Techniques

Starting by sautéing the onions until they are translucent is crucial; it builds a flavorful foundation for the stew. Aim for a medium heat and keep stirring to prevent them from browning. This process usually takes around 5-7 minutes. Once you add the garlic, stir frequently as it tends to burn quickly if left unattended, losing its delicious flavor.

Simmering the stew on low heat for 15 minutes allows the spices to bloom and meld together beautifully. During this stage, frequently check the stew to ensure it doesn’t stick to the bottom of the pot. If you see it thickening too much, don’t hesitate to add a little extra vegetable broth.

For the best serving experience, choose shallow bowls that allow the stew to have a generous surface area for garnishing. This spreads the freshness of the parsley on each serving, making every bite a little brighter. Consider pairing it with whole-grain bread for a satisfying crunch.

Ingredients

Gather these ingredients to create a delicious and nutritious stew:

Ingredients

1 tablespoon olive oil
1 onion, diced
3 garlic cloves, 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 parsley for garnish

Make sure all your ingredients are ready before starting the cooking process for the best results.

Instructions

Follow these simple steps to create your Healthy Dinner Tomato Chickpea Stew:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes or until translucent. Then, stir in the minced garlic and cook for an additional minute.

Add the Main Ingredients

Next, pour in the diced tomatoes, drained chickpeas, and vegetable broth. Stir to combine, then add the cumin, smoked paprika, salt, and pepper.

Simmer the Stew

Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes, allowing the flavors to meld together.

Serve and Garnish

Once the stew is ready, ladle it into bowls, and garnish with fresh parsley. Serve hot and enjoy your nutritious meal!

This stew can be stored in the fridge for up to 3 days, making it perfect for meal prep.

Pro Tips

Feel free to add extra vegetables such as spinach or bell peppers for added nutrition and flavor.

Make-Ahead and Storage

This Healthy Dinner Tomato Chickpea Stew is ideal for meal prepping. You can make a double batch and store it in an airtight container in the refrigerator for up to 4 days. The flavors intensify as it sits, making leftovers even more delicious. Just reheat on the stove over medium heat, adding a splash of broth as needed to loosen the consistency.

If you want to freeze the stew for even longer storage, let it cool completely before transferring it to freezer-safe bags or containers. It can last up to 3 months in the freezer. To reheat, either thaw in the fridge overnight or put it straight from the freezer into a pot on low heat; just allow for more time to warm through fully.

For serving, consider adding a dollop of yogurt or a sprinkle of feta cheese just before eating, which can introduce a creamy contrast to the stew’s hearty texture. This simple addition can elevate the flavor significantly and adds a delightful tang.

Variations and Customizations

Feel free to adapt this stew according to what veggies you have on hand. Spinach or kale can be added in the final few minutes of cooking for a boost of nutrients. Additionally, bell peppers or carrots can be sautéed along with the onions for added sweetness and texture. You’re ultimately crafting your own version of this comforting dish!

For a slightly different flavor profile, try incorporating coconut milk along with the vegetable broth. This will lend a creamy richness and a subtle sweetness that balances the tangy tomatoes beautifully. Just make sure to adjust the seasoning slightly, as the coconut can add additional flavor.

If you’re looking to spice things up, experiment with a dash of curry powder or turmeric. These spices can transform the stew, giving it an entirely new flair. Just be careful with the quantities; start with a small amount and adjust to your personal taste preference.

Questions About Recipes

→ Can I freeze the stew?

Yes, this stew freezes well. Just let it cool completely, then store it in an airtight container for up to 3 months.

→ What can I substitute for chickpeas?

You can use other beans like kidney beans or black beans if you prefer.

→ How can I make it spicier?

Add red pepper flakes or a dash of hot sauce while cooking to increase the heat.

→ What can I serve with the stew?

It pairs beautifully with crusty bread or over a bed of rice or quinoa.