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: 1 tablespoon olive oil; 1 onion, chopped; 2 garlic cloves, minced; 1 bell pepper, chopped; 2 cans (15 oz each) chickpeas, drained and rinsed; 1 can (28 oz) crushed tomatoes; 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Healthy & Light

I fell in love with this Healthy Dinner Tomato Chickpea Stew the moment I tasted it. The vibrant flavors of tomatoes, combined with the earthy notes of chickpeas, create a wholesome dish that I enjoy on busy weeknights. This recipe is not only simple to prepare but is also packed with nutrients and can be ready in under 30 minutes! The delightful spices elevate the stew while keeping it light. Trust me, once you try it, this will become a weekly staple in your household.

Created by

Veronica Miles

Last updated on 2026-01-11T21:16:23.855Z

In my quest for wholesome, flavor-packed meals, I stumbled upon this wonderful stew recipe. The combination of tomatoes and chickpeas not only offers a hearty texture but also ensures that I get my fill of vitamins and minerals. The hint of cumin adds a warm undertone, making it feel like a comforting hug on a chilly evening.

One of the best things about this recipe is its versatility. I often enjoy adding in whatever vegetables I have on hand, like spinach or zucchini, to amp up the nutrition. Plus, it's an excellent meal prep option; I usually make a big batch to last a few days!

        Why You Will Love This Recipe
        Packed with protein and fiber from chickpeas
Rich, hearty flavor that warms the soul
Quick and easy, perfect for weeknight dinners

      

Understanding the Key Ingredients

In this Healthy Dinner Tomato Chickpea Stew, chickpeas play a central role not only by providing a hearty texture but also by being a rich source of protein and fiber. This makes the dish filling and nutritious. When using canned chickpeas, be sure to rinse them well to remove excess sodium. If you prefer, dried chickpeas can be used, but they will require soaking and longer cooking times to reach the desired tenderness.

Tomatoes bring brightness and acidity to the stew, balancing the earthiness of the chickpeas. Opt for high-quality crushed tomatoes for the best flavor, as they form the base of the stew. If fresh tomatoes are in season, feel free to substitute them; just chop them finely and consider simmering them a bit longer to break them down into a sauce.

Cooking Techniques for Perfect Stew

When sautéing the vegetables, it's important to keep an eye on the heat level—medium heat is ideal to ensure the onion and bell pepper soften without browning too quickly. You want them translucent and soft for the best flavor. Stir frequently to prevent sticking, especially if using a pot that isn’t non-stick.

Simmering allows the flavors to meld together beautifully. Keep the pot partially covered; this will maintain moisture without making the stew too watery. If you find the stew is too thick after cooking, you can add a splash of vegetable broth or water to reach your desired consistency. Always taste and adjust the seasoning at the end; a pinch of salt can enhance the overall flavor significantly.

Ingredients

For the Stew

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1 bell pepper, chopped
2 cans (15 oz each) chickpeas, drained and rinsed
1 can (28 oz) crushed tomatoes
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley for garnish

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and bell pepper. Sauté for about 5 minutes, or until they become soft and translucent. Stir in the minced garlic and cook for another minute.

Combine the Main Ingredients

Add the chickpeas, crushed tomatoes, cumin, smoked paprika, and season with salt and pepper. Stir everything together and bring it to a simmer.

Cook the Stew

Cover the pot and allow it to simmer for 15-20 minutes, stirring occasionally to prevent sticking. Taste and adjust seasoning as needed.

Serve

Ladle the stew into bowls and garnish with fresh parsley before serving. Enjoy it with crusty bread or over rice for a complete meal.

Pro Tips

For added nutrition, feel free to toss in some fresh spinach during the last few minutes of cooking. It wilts nicely and enhances the flavor profile without overpowering the stew.

Serving Suggestions

This Tomato Chickpea Stew pairs wonderfully with crusty whole-grain bread, which is perfect for soaking up the flavorful broth. Alternatively, serve it over a bed of jasmine or basmati rice for a heartier meal. For an added splash of color and nutrition, consider garnishing with lemon wedges or a dollop of yogurt on top before serving.

If you're looking to amp up the dish, adding greens is a fantastic option. Stir in a couple of handfuls of spinach or kale during the last few minutes of cooking until they wilt. This not only boosts the nutritional profile but also incorporates an appealing texture and vibrant color into the stew.

Making Ahead and Storage Tips

This stew is an excellent candidate for meal prep. You can make it ahead of time and store it in an airtight container in the fridge for up to three days. The flavors deepen over time, making it even more delicious when reheated. Just rewarm on the stove over low heat, stirring occasionally until heated through.

For longer storage, consider freezing individual portions. Let the stew cool completely before transferring it to freezer-safe containers, where it can last for up to three months. When you're ready to enjoy, thaw overnight in the refrigerator and reheat on the stove or in the microwave, ensuring it reaches a steaming hot temperature for best results.

Questions About Recipes

→ Can I make this stew vegan?

Absolutely! This recipe is already vegan-friendly as it contains no animal products.

→ How can I store leftovers?

You can store leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage.

→ What can I serve with this stew?

It pairs beautifully with crusty bread, rice, or a fresh salad for a complete meal.

→ Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas, but make sure to soak and cook them beforehand to achieve the right texture.