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: 1 can chickpeas, drained and rinsed; 1 can diced tomatoes; 1 onion, chopped; 3 cloves garlic, minced; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Nutritious Creations

I love making this Healthy Dinner Tomato Chickpea Stew because it’s not only delicious but also incredibly nutritious. The rich blend of tomatoes and chickpeas comes together to create a comforting meal that’s perfect for any night of the week. Plus, it’s simple to prepare and incredibly filling! Whether I’m cooking for myself or entertaining friends, this stew never fails to impress. I can’t wait for you to enjoy it just as much as I do.

Created by

Rhea Bennett

Last updated on 2026-01-12T03:01:08.665Z

During one of my busy weeknights, I stumbled upon this Healthy Dinner Tomato Chickpea Stew recipe, and it quickly became a staple in my home. I love its vibrant flavors and how it warms me up during the cooler months. Using canned chickpeas makes it super convenient, and the addition of fresh herbs really elevates the dish.

When I first tried it, I experimented with various spices and discovered that a hint of cumin and paprika added an incredible depth of flavor. Always remember to adjust the seasoning to your taste; it truly transforms the dish!

Why You'll Love This Recipe
Packed with protein and fiber from the chickpeas
Vibrant flavors and freshness from the herbs
Perfect for meal prep and leftovers

Understanding the Ingredients

The core of this Healthy Dinner Tomato Chickpea Stew lies in its nourishing ingredients. Chickpeas provide a hearty base, packed with protein and fiber which not only support a balanced diet but also keep you full for longer. Using canned chickpeas cuts down on prep time, making this dish ideal for busy evenings. If you prefer, dried chickpeas can be used; just remember to soak them overnight and adjust your cooking time accordingly.

The depth of flavor in this stew comes from the combination of tomatoes and spices. Diced tomatoes add a natural sweetness and acidity, while ingredients like cumin and smoked paprika bring warmth and earthiness. For a brighter flavor, consider adding a dash of vinegar or a splash of lemon juice at the end to elevate the taste. Each of these elements plays a role in creating a balanced and delicious stew.

Technique Tips for Perfect Stew

When sautéing the onion and garlic, aim for the onions to turn translucent and slightly golden to enhance their natural sweetness; this should take about 5–7 minutes. Keep the heat at medium to avoid burning the garlic, which can introduce bitterness. If you notice the pan getting too dry, add a splash of vegetable broth to deglaze it, which helps to capture all the flavorful bits stuck to the bottom.

Allowing the stew to simmer is crucial for developing flavor. After bringing the mixture to a boil, reduce the heat and let it simmer gently for at least 20 minutes. This slow cooking process allows the spices to meld beautifully with the tomatoes and chickpeas. Don’t rush this step; the longer it simmers, the richer the flavors become. If you prefer a thicker stew, simmer it uncovered for the last few minutes of cooking.

Ingredients

Gather these ingredients to prepare your Healthy Dinner Tomato Chickpea Stew:

Main Ingredients

1 can chickpeas, drained and rinsed
1 can diced tomatoes
1 onion, chopped
3 cloves garlic, minced
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Make sure to use good quality ingredients for the best flavor!

Instructions

Follow these steps to cook your Healthy Dinner Tomato Chickpea Stew:

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 translucent. Stir in the minced garlic and cook for another minute until fragrant.

Add the Spices

Sprinkle in the cumin and smoked paprika, stirring well to coat the onions and garlic. Let them cook for an additional minute to release their flavors.

Simmer the Stew

Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes. Season with salt and pepper to taste.

Serve and Enjoy

Once the stew has thickened slightly, ladle it into bowls and garnish with fresh parsley. Enjoy your healthy and hearty meal!

Serve it hot, and consider pairing it with some crusty bread or over rice.

Pro Tips

For an extra kick, add some red pepper flakes or a dash of hot sauce. You can also toss in some leafy greens like spinach or kale in the last few minutes of cooking for added nutrition.

Make-Ahead and Storage

This stew is an excellent candidate for meal prep! It stores well in the refrigerator for up to 4 days and can easily be reheated on the stovetop. For long-term storage, freeze individual portions in airtight containers or freezer bags for up to 3 months. Just remember to leave some space in the container for expansion.

When reheating, you might need to add a splash of vegetable broth or water to restore some of the original consistency, as the stew can thicken significantly when refrigerated or frozen. Simply heat on medium-low and stir occasionally until heated through.

Serving Suggestions

Pair this Tomato Chickpea Stew with crusty bread or over a bed of quinoa or rice to create a more filling meal. A sprinkle of feta cheese or a dollop of yogurt on top can add a creamy contrast to the stew's flavors. You can also serve it alongside a fresh green salad to balance the richness of the dish.

For a bit of heat, consider adding some red pepper flakes or diced chili peppers while the stew simmers. This extra kick can complement the earthy spices beautifully and elevate the dish. Experiment with different herbs like thyme or basil for more complexity, tailoring the flavors to your preference.

Questions About Recipes

→ Can I make this stew ahead of time?

Yes, it stores well in an airtight container in the fridge for up to 3 days.

→ Is this stew vegan?

Absolutely! All the ingredients used are plant-based.

→ Can I freeze the leftovers?

Yes, you can freeze the stew for up to 2 months. Just thaw and reheat when ready to eat.

→ What can I serve this stew with?

It pairs wonderfully with rice, quinoa, or even crusty bread for dipping!