Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 carrot, diced; 1 bell pepper, chopped; 1 can diced tomatoes (14 oz); 1 can chickpeas (15 oz), drained and rinsed; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Wholesome Recipes

I love cooking meals that are both nutritious and comforting, and this Healthy Dinner Tomato Chickpea Stew hits all the right notes! Packed with protein-rich chickpeas and vibrant vegetables, it’s the perfect way to end the day. I often whip this up when I want something quick yet satisfying, especially during colder months. The blend of spices and tomatoes creates a rich flavor profile that will warm you from the inside out. Plus, it’s plant-based, making it a fantastic option for everyone!

Created by

Quincy Harper

Last updated on 2026-01-13T06:11:36.402Z

On a chilly evening, I first experimented with this recipe when I was looking for a simple and satisfying dinner. I combined various spices and fresh veggies to create a stew that not only warms the heart but also nourishes the body. The chickpeas add a delightful texture and nutritional punch, making this dish so much more than just a quick meal.

What makes this stew truly special is the balance of flavors. I discovered that sautéing the onions and garlic to a golden brown releases their natural sweetness, which elevates the entire dish. This simple technique has since become a staple in my cooking!

        Why You Will Love This Recipe
        Rich and hearty flavors that satisfy even the pickiest eaters
Packed with protein and fiber for a balanced meal
Quick to prepare, making it perfect for weeknight dinners

      

Understanding the Ingredients

The primary ingredient in this stew, chickpeas, are not only a great source of protein but also add a satisfying creaminess to the dish. When cooked, they absorb the flavors of the spices and broth, making every bite rich and fulfilling. If you’re using dried chickpeas instead of canned, be sure to soak them overnight and adjust the cooking time accordingly, as dried varieties will take longer to soften.

Fresh vegetables like onions and bell peppers aren't just for flavor; they provide essential nutrients and added texture. For an extra depth of flavor, consider caramelizing the onions slightly before adding the other vegetables. This will give you a sweet base that enhances the stew’s savory notes. Plus, if you’re not a fan of bell peppers, feel free to swap them out for zucchini or even spinach—just add those leafy greens towards the end of cooking to keep their vibrant color.

Cooking Technique Tips

When sautéing the vegetables, aim for a medium heat to avoid burning. You want the onions to become translucent, which usually takes about 5 minutes. This step is crucial as it allows the natural sugars to release and creates a flavor base for the stew. If you notice the bottom of the pot starting to brown, you can add a splash of broth to deglaze it and incorporate those tasty bits into the stew.

Simmering the stew for the full 20 minutes is important to meld the flavors together. If you find the stew too thick, feel free to add additional vegetable broth until you reach your desired consistency. Conversely, for a heartier stew, allow it to simmer a bit longer without the lid to achieve a thicker texture.

Ingredients

Gather the following ingredients for a hearty stew:

Ingredients

2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
1 bell pepper, chopped
1 can diced tomatoes (14 oz)
1 can chickpeas (15 oz), drained and rinsed
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish

Make sure to prep all your ingredients before starting to cook for a seamless experience!

Instructions

Follow these steps to create the perfect stew:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent. Stir in the minced garlic, carrot, and bell pepper and continue sautéing for about 5 minutes.

Add the Chickpeas and Tomatoes

Mix in the drained chickpeas and diced tomatoes. Stir until everything is well combined.

Season and Simmer

Pour in the vegetable broth and add the cumin, paprika, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.

Finish and Serve

After 20 minutes, check the seasoning and adjust if necessary. Serve hot, garnished with fresh parsley.

Enjoy your warm and wholesome stew!

Pro Tips

Feel free to add other vegetables like spinach or zucchini for extra nutrients. You can also substitute chickpeas with lentils if you prefer.

Storing and Reheating

This stew is a fantastic make-ahead option. You can prepare it in advance and store it in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen and improve after sitting, making it an even better meal for leftovers. If you want to keep it longer, consider freezing the stew in portions; it should maintain its quality for about 3 months.

When it comes to reheating, doing so gently over medium heat on the stove is ideal to prevent burning. If you find the stew thickened too much in the refrigerator, just add a little vegetable broth to loosen it up while warming. Microwaving is convenient as well, but keep an eye on it to ensure even heating.

Variations to Try

Feel free to get creative with this recipe! Adding different vegetables like sweet potatoes or kale can enhance both the nutrition and flavor profile of your stew. A splash of lemon juice before serving can also brighten the flavors if you prefer a more zesty profile.

If you’re looking for a spicier kick, try adding a diced jalapeño during the vegetable sautéing stage or a pinch of cayenne pepper alongside your spices. For an extra touch of creaminess, a dollop of coconut yogurt or a swirl of avocado on top before serving can elevate your presentation and taste.

Questions About Recipes

→ Can I freeze this stew?

Yes, this stew freezes well. Store it in airtight containers for up to 3 months.

→ What can I serve with the stew?

It pairs well with crusty bread, rice, or a side salad.

→ Is this stew vegan?

Absolutely! All the ingredients are plant-based.

→ Can I make this dish in advance?

Yes, you can make it ahead of time and reheat it before serving. The flavors may even improve!