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 tablespoon olive oil; 1 medium onion, chopped; 3 cloves garlic, minced; 2 cans (14 oz each) 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 cilantro for garnish

Highlighted under: Healthy & Light

When I think of a cozy yet nutritious meal, this Healthy Dinner Tomato Chickpea Stew immediately comes to mind. I love how simple ingredients come together to create something both satisfying and packed with flavor. The combination of ripe tomatoes and chickpeas is not only heartwarming but also satisfies my craving for a hearty dish without any guilt. Plus, it’s a great way to sneak in my daily servings of vegetables, making it a perfect weeknight dinner option that leaves me feeling energized.

Created by

Chelsea Payne

Last updated on 2026-01-12T01:04:08.123Z

As I prepared this stew, the vibrant colors of the vegetables inspired me to explore their flavors more deeply. I started by sautéing onions and garlic, letting their aromas fill the kitchen; it’s such a simple step that adds incredible depth. Also, using canned tomatoes helps maintain that juicy texture while cutting down on prep time, steering the dish towards a weeknight-friendly option.

The versatility of chickpeas lends itself to creativity, whether I'm adding them for protein or making the stew heartier. To enhance the flavor, I usually include spices like cumin and smoked paprika, which create a lovely warmth that complements the tomatoes beautifully.

        Why You'll Love This Recipe
        Packed with protein and fiber to keep you full longer
Naturally gluten-free and vegan, perfect for all diets
Bursting with flavors that can be easily customized

      

Ingredient Insights

The use of canned tomatoes in this stew provides a burst of acidity and sweetness that blends beautifully with the savory aspects of the dish. Opt for high-quality brands that are packed in their own juices to ensure maximum flavor. If fresh tomatoes are in season, consider cutting about 4-5 medium-sized ripe tomatoes, which can add a lovely freshness to the stew. The choice between canned and fresh can greatly affect the overall taste and texture—fresh tomatoes yield a lighter stew, while canned tomatoes create a thicker, more robust base.

Chickpeas not only contribute protein but also lend a creamy texture when cooked. For a different mouthfeel, try using dried chickpeas instead, which require soaking overnight and can be cooked until tender before adding to the stew. This method infuses a more nuanced flavor, though canned chickpeas are certainly a convenient option for a quick weeknight meal. Both forms will work, but watch the cooking time if using dried chickpeas, as they may take significantly longer to soften.

Cooking Techniques

When sautéing the onions, aim for a golden transparency; this usually takes about 5 minutes over medium heat. Cooking them too quickly at a higher heat can lead to a charred味, which may not blend well with the stew's overall flavor. I recommend using a heavy-bottomed pot since it distributes heat evenly, preventing hotspots that can burn the ingredients. Stir occasionally to ensure even cooking and avoid sticking.

Simmering the stew for 30 minutes allows the flavors to meld beautifully. Keep it at a low simmer—look for small bubbles on the surface rather than a rolling boil—to avoid breaking down the vegetables too much. If you find the stew too thick during this stage, feel free to add a splash more vegetable broth or water to reach your desired consistency. The goal is a hearty stew that’s not too watery, yet still comfortably spoonable.

Ingredients

For the Stew

1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 cans (14 oz each) 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 cilantro for garnish

Serve warm and enjoy this hearty stew!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.

Add the Tomatoes and Chickpeas

Pour in the diced tomatoes (with juice) and the chickpeas. Mix well to combine all the ingredients in the pot.

Season and Simmer

Add the vegetable broth, ground cumin, smoked paprika, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes, allowing the flavors to meld.

Garnish and Serve

Once the stew has thickened, taste and adjust the seasoning if necessary. Serve hot, garnished with fresh cilantro.

Enjoy this nutritious and delicious stew with your favorite bread or over rice!

Pro Tips

Feel free to add your favorite vegetables like bell peppers or spinach for extra nutrition and flavor.

Storing and Freezing

This tomato chickpea stew stores exceptionally well, making it a fantastic option for meal prep. Once cooled, transfer it to airtight containers and refrigerate for up to five days. For longer storage, you can freeze portions in freezer-safe containers; it will maintain its best quality for about three months. When ready to enjoy, simply thaw overnight in the fridge and reheat gently on the stove over low heat until warmed through, adding a splash of broth if it looks too thick.

One tip to keep in mind is to avoid freezing garnishes like cilantro; add fresh herbs right before serving for the best flavor and presentation. If you have leftovers, consider using them as a filling for wraps or over grains like rice or quinoa for a quick and satisfying lunch!

Variations and Serving Suggestions

This stew is incredibly versatile and can be customized to suit your palate. For added heat, consider incorporating chopped jalapeños or red pepper flakes during the sautéing step. If you’re a fan of greens, throw in a couple of cups of spinach or kale during the last five minutes of simmering for a nutrient boost – they wilt down beautifully and add freshness to the dish.

Serving this stew with crusty bread for dipping creates a delightful contrast in texture. Alternatively, serve it with a side of fluffy couscous or over creamy bed of polenta for a comforting meal. I also like to pair this stew with a crisp green salad to balance out the richness, making it a wholesome dinner option any day of the week.

Questions About Recipes

→ Can I make this stew in advance?

Yes, this stew keeps well in the refrigerator for up to 3 days and flavors deepen over time.

→ Is this dish suitable for meal prep?

Absolutely! It freezes nicely, so you can portion it out and enjoy it later.

→ What can I use instead of chickpeas?

You can substitute chickpeas with white beans or lentils for a similar texture.

→ Can I add meat to this stew?

Yes, cooked chicken or turkey can be added for extra protein, but adjust cooking times accordingly.