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, chopped; 3 cloves garlic, minced; 1 teaspoon ground 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: Healthy & Light

I love preparing this Healthy Dinner Tomato Chickpea Stew when I want something hearty yet nutritious. With rich flavors from fresh tomatoes and the protein-packed chickpeas, it’s a dish that satisfies and nourishes at the same time. It takes only about 30 minutes to whip up, making it perfect for busy weeknights. Plus, I can easily adjust the spices to suit my taste, ensuring each batch feels uniquely tailored. This stew truly brings the warmth and comfort of home cooking to the dinner table.

Created by

Maisie Clarke

Last updated on 2026-01-12T00:01:09.665Z

Every time I make this stew, I'm reminded of the bustling farmers' markets where I select the ripest tomatoes and freshest herbs. The vibrant colors of the ingredients inspire me to create something special, and the aroma that fills my kitchen while it cooks is simply intoxicating. I often use a combination of canned and fresh ingredients, which adds different textures to the stew while ensuring it's quick and easy to prepare.

A key tip I've learned is to let the stew simmer for a few minutes after adding the chickpeas. It melds the flavors beautifully, allowing the spices to infuse into the beans, and results in a comforting dish that feels homemade. I'm always excited to share this recipe with friends and family, knowing that it's a meal everyone will love!

        Why You Will Love This Stew
        Nourishing and protein-packed chickpeas
Rich, comforting flavors from fresh ingredients
Quick and easy to prepare for any weeknight

      

The Importance of Fresh Ingredients

Using fresh ingredients in this Healthy Dinner Tomato Chickpea Stew elevates its taste and nutritional value. For instance, ripe tomatoes add a natural sweetness and acidity that canned versions can't fully replicate. I recommend choosing vibrant, firm tomatoes, as they will break down beautifully during cooking, enhancing the stew’s overall texture and flavor profile.

Additionally, fresh herbs like parsley not only provide a pop of color but also infuse the dish with freshness. If you can't find parsley, consider using cilantro or basil for a different twist. Just be sure to add the herbs at the end of cooking to preserve their bright flavor.

Customizing Your Stew

One of the beauties of this stew is its adaptability. You can tweak the spices to cater to your taste buds. If you enjoy heat, add a pinch of cayenne or red pepper flakes when adding the cumin and paprika. Alternatively, for a milder flavor, consider incorporating some cinnamon, which complements the chickpeas beautifully without overwhelming the dish.

Moreover, feel free to toss in additional vegetables like bell peppers or spinach during the simmering phase. This not only enhances the nutritional profile but also contributes to a heartier stew. Just ensure that any added veggies are chopped uniformly to allow even cooking.

Ingredients

Stew Ingredients

2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 teaspoon ground 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

Sauté the Aromatics

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

Add Tomatoes and Chickpeas

Pour in the diced tomatoes and chickpeas into the pot. Stir well to combine the ingredients.

Simmer the Stew

Add the vegetable broth and bring the stew to a simmer. Allow it to cook for about 15 minutes, stirring occasionally.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Pro Tips

Feel free to add other vegetables like spinach or zucchini for added nutrition and flavor. This stew also pairs beautifully with some crusty bread on the side for a complete meal.

Make-Ahead and Storage

This Tomato Chickpea Stew is perfect for meal prep! You can make it up to three days in advance, storing it in an airtight container in the refrigerator. The flavors meld beautifully over time, making leftovers even more delicious. Just make sure to let the stew cool completely before refrigerating to maintain its quality.

If you want to store it for longer, consider freezing individual portions. Simply let the stew cool, then transfer it to freezer-safe containers or bags. It can last up to three months in the freezer. When you're ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stove, adding a splash of water or vegetable broth to restore its consistency.

Serving Suggestions

For a complete meal, serve this stew over cooked quinoa or brown rice. This adds a delightful base and provides additional fiber and protein. A dollop of yogurt or a sprinkle of feta cheese on top can also lend a creamy contrast to the dish’s hearty nature.

Pairing the stew with a side of crusty bread is another fantastic option. It’s perfect for soaking up all the flavorful juices. If you're looking for a low-carb option, consider a side salad with leafy greens and a light vinaigrette to complement the richness of the stew.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, just make sure to soak them overnight and cook them until tender before adding them to the stew.

→ Is this stew vegan?

Absolutely! All the ingredients used are plant-based, making it a perfect vegan meal.

→ How can I make this stew spicier?

You can add a pinch of cayenne pepper or some chopped fresh chili peppers for an extra kick.

→ Can I freeze leftovers?

Yes, this stew freezes well. Cool it completely before transferring to an airtight container and freeze for up to 3 months.