Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 can of chickpeas, drained and rinsed; 1 can of diced tomatoes; 1 onion, chopped; 2 garlic cloves, minced; 1 carrot, diced; 1 red bell pepper, chopped; 2 cups vegetable broth; 2 tsp ground cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 tbsp olive oil; Fresh cilantro for garnish (optional)

Highlighted under: Balanced Inspiration

I’ve been on the hunt for a wholesome meal that’s packed with flavor and nourishment, and this tomato chickpea stew has become a staple in my kitchen. The combination of robust tomatoes, hearty chickpeas, and an array of spices creates a dish that’s not only comforting but incredibly satisfying. It’s quick to prepare and allows me to use whatever fresh vegetables I have on hand, making it a versatile option for dinner any night of the week.

Created by

Jacqueline Moore

Last updated on 2026-01-13T06:09:36.053Z

When I first made this chickpea stew, I was amazed at how quickly it came together. The simplicity of chopping some vegetables and letting them simmer with spices resulted in an explosion of flavors that felt anything but simple. I learned that sautéing the garlic and onion at the beginning releases their natural sweetness and enhances the overall taste.

One personal touch I recommend is adding a splash of lemon juice just before serving; it brightens the dish and adds a refreshing contrast. Trust me; your taste buds will thank you for this delightful twist!

        Why You Will Love This Recipe
        Nutritious ingredients full of vitamins and minerals
Easy to customize with your favorite vegetables
Perfect for meal prepping or quick weeknight dinners

      

Understanding the Ingredients

The heart of this stew lies in its ingredients, particularly the chickpeas and tomatoes. Chickpeas, also known as garbanzo beans, are rich in protein and fiber, making this dish a satisfying option. The canned tomatoes provide a robust base, and I prefer using fire-roasted varieties for an extra depth of flavor. This small tweak can elevate the stew significantly, adding a smoky warmth that pairs beautifully with the spices.

Onions and garlic are essential aromatics that lay the foundation for flavor in many dishes, including this one. When sautéed, they release natural sugars that add a sweetness, balancing the acidity of the tomatoes. Be sure to watch them carefully, cooking until the onion is translucent, but not browned, as burnt onions can impart a bitter taste to the stew.

Cooking Techniques for Perfect Stew

Sautéing the vegetables at the correct temperature is crucial. Cooking them over medium heat allows for even cooking and prevents the garlic from burning. If you're short on time, a pressure cooker can expedite the cooking process—simply follow the same steps but cook under high pressure for about 10 minutes, then quick-release the pressure for best results.

As the stew simmers, the flavors will deepen and develop. Keeping the heat low is important for this process; it should gently bubble rather than boil vigorously. If you find the mixture gets too thick during cooking, you can easily add a bit more vegetable broth to reach your desired consistency. A well-balanced stew will have a delightful harmony of spices, with no one flavor overpowering the rest.

Ingredients

Stew Ingredients

1 can of chickpeas, drained and rinsed
1 can of diced tomatoes
1 onion, chopped
2 garlic cloves, minced
1 carrot, diced
1 red bell pepper, chopped
2 cups vegetable broth
2 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 tbsp olive oil
Fresh cilantro for garnish (optional)

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and carrot, sautéing until they are softened, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Add Vegetables and Spices

Add the red bell pepper and sauté for another 3 minutes. Sprinkle in the ground cumin and smoked paprika, stirring well to coat the vegetables.

Combine Ingredients

Pour in the canned tomatoes and vegetable broth. Add the drained chickpeas, then season with salt and pepper. Bring the mixture to a boil.

Simmer

Reduce the heat to low and let it simmer for 20 minutes, allowing the flavors to meld together.

Serve

Serve the stew hot, garnished with fresh cilantro and a splash of lemon juice if desired.

Pro Tips

For an extra layer of flavor, try adding some chopped spinach or kale during the last few minutes of cooking. This not only boosts the nutrient content but also adds a lovely color to the dish.

Make-Ahead and Storage

This tomato chickpea stew is an excellent make-ahead option. In fact, I find it tastes even better the next day as the flavors have more time to meld. After cooking, allow the stew to cool, then store it in an airtight container in the refrigerator for up to four days. For longer storage, consider freezing portions. Transfer cooled stew to a freezer-safe container, ensuring there's enough headspace, as it will expand when frozen.

When you’re ready to reheat, simply thaw overnight in the refrigerator, then warm it on the stovetop over medium heat until heated through. If the stew seems too thick after freezing, add a splash of vegetable broth or water to loosen it. This flexibility makes it a practical choice for busy weeknights.

Serving Suggestions

To enhance the flavors and presentation, consider serving this stew with a side of crusty bread or a dollop of yogurt, which adds a creamy texture and balances the spices. You could also serve it over a bed of cooked quinoa or brown rice to add more nutritional value and create a heartier meal. A squeeze of fresh lemon juice right before serving brightens the dish, enhancing its flavor profile.

For a bit of heat, add a sprinkle of red pepper flakes while simmering or serve with hot sauce on the side. Experimenting with different herbs, such as basil or parsley as a garnish, can also bring new dimensions to the classic recipe. Remember, this stew is flexible, so feel free to get creative with your favorite ingredients!

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables can be a great substitute; just add them to the pot when you add the broth and tomatoes.

→ How can I make this stew spicier?

Add a pinch of red pepper flakes or diced jalapeños when cooking the onions.

→ Can I store leftovers?

Absolutely! Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat before serving.

→ Is this recipe suitable for vegans?

Yes, this tomato chickpea stew is completely vegan and packed with plant-based goodness.