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: 2 tablespoons olive oil; 1 onion, diced; 3 cloves garlic, minced; 1 teaspoon cumin; 1 teaspoon paprika; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups vegetable broth; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Clean Food

I absolutely love making this Healthy Dinner Tomato Chickpea Stew for a quick and nutritious meal that everyone enjoys. The combination of tender chickpeas, rich tomatoes, and aromatic spices creates a flavor-packed dish that's both satisfying and good for you. What's even better is how easy it is to prepare—perfect for busy weeknights when you still want something wholesome. I always have these ingredients on hand, making it a staple in my kitchen that I can whip up in under 30 minutes.

Created by

Zadie Whitmore

Last updated on 2026-01-13T05:29:36.412Z

When I first experimented with this stew, I was amazed by how a few simple ingredients could come together to create something so delicious. The key is to let the spices bloom in the hot oil before adding the tomatoes and chickpeas. This method infuses the entire dish with layers of flavor that simply elevate it to the next level. Each spoonful feels hearty and comforting, making it a go-to recipe.

My favorite part about this stew is how versatile it is. Sometimes I’ll throw in whatever veggies I have lying around, like spinach or bell peppers, and it always turns out great. I’ve even added a splash of lemon juice at the end for a bright finish, which I highly recommend. This dish truly celebrates the flavors of wholesome ingredients!

Why You'll Love This Recipe
Rich, savory flavors that warm you up on chilly nights
Packed with protein and fiber from chickpeas
Customizable to suit your taste and available vegetables

Mastering the Flavors

The base of this stew relies heavily on the aromatics—onion and garlic—both of which contribute essential flavors. Sautéing them helps release their natural oils, infusing the olive oil with deep flavors. I recommend stirring them until the onions are translucent, which takes about 5 minutes. This step is crucial as it sets the foundation for the whole dish and enhances the depth of flavor.

Cumin and paprika not only add warmth and richness but also an inviting aroma. Feel free to adjust the spices according to your preference. If you enjoy a bit of heat, you can add a pinch of cayenne pepper or some chili flakes when sautéing the garlic. This will elevate the flavor profile significantly and create an exciting stew that warms you from the inside out.

Customizing Your Stew

This recipe is wonderfully versatile. If you're not a fan of chickpeas, you might substitute them with white beans or lentils, which will also provide ample protein and fiber. You can also experiment with different vegetables, such as zucchini, bell peppers, or spinach, to add freshness and color. To include more veggies, consider adding them during the simmering stage, ensuring they remain tender yet slightly crisp for texture.

For a richer flavor, adding a tablespoon of tomato paste during the cooking process can boost the umami profile and create a thicker consistency. If you're looking for a creamier texture, a splash of coconut milk or a dollop of yogurt before serving can create a luxurious finish. Just remember to adjust salt levels, as these additions may alter the flavor balance.

Ingredients

Ingredients for Stew

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

Instructions

How to Prepare the Stew

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic, cumin, and paprika, cooking for another minute until fragrant.

Add Tomatoes and Chickpeas

Pour in the diced tomatoes with their juices and the chickpeas. Stir well to combine all the ingredients.

Simmer the Stew

Add the vegetable broth, season with salt and pepper, and bring to a boil. Reduce the heat and let it simmer for about 15 minutes, allowing the flavors to meld.

Serve

Taste and adjust seasoning if needed. Serve hot, garnished with fresh parsley.

Pro Tips

For extra creaminess, blend a portion of the chickpeas before adding them to the pot. Feel free to substitute any other beans or add leafy greens for added nutrients.

Make-Ahead and Storage

This stew is an excellent candidate for make-ahead meals. You can prepare it in advance and store it in the refrigerator for up to three days. The flavors continue to develop over time, making it even tastier when reheated. To reheat, simply add it back to a pot over medium heat until warmed through, stirring occasionally to avoid sticking.

If you want to keep it longer, this stew freezes exceptionally well. Portion it into airtight containers and freeze for up to three months. When you're ready to enjoy it, let it thaw overnight in the refrigerator and reheat on the stove. This not only saves time on busy nights but ensures a nutritious meal is always on hand.

Serving Suggestions

Serving this tomato chickpea stew with a side of crusty whole-grain bread or over fluffy brown rice can transform it into a complete meal. The bread is perfect for soaking up the hearty broth, while the rice adds a nice touch of texture and heartiness. I often recommend a simple mixed green salad dressed with lemon vinaigrette to complement the stew's richness.

For extra garnish, sprinkle some crumbled feta or a few slices of avocado on top before serving. These additions not only enhance the presentation, but they also add a creamy contrast that balances the stew's robust flavors. A squeeze of fresh lemon juice just before serving can brighten the dish, giving it a fresh, zesty finish.

Questions About Recipes

→ Can I make this stew in advance?

Absolutely! This stew stores well in the refrigerator for up to three days and tastes even better the next day.

→ Is this stew vegan?

Yes, all the ingredients in this stew are plant-based and suitable for a vegan diet.

→ What can I serve with this stew?

It pairs wonderfully with crusty bread, rice, or a side salad for a complete meal.

→ Can I freeze the stew?

Yes, you can freeze the stew in an airtight container. Just make sure to thaw it in the refrigerator before reheating.