Healthy Chickpea Tomato Stew

Name: Healthy Chickpea Tomato Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cans of chickpeas, drained and rinsed; 4 ripe tomatoes, chopped; 1 medium onion, finely chopped; 2 cloves of garlic, minced; 1 carrot, diced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 2 tablespoons olive oil; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Home Healthy Meals Collection

I absolutely love making this Healthy Chickpea Tomato Stew when I want something comforting yet nutritious. The combination of chickpeas and fresh tomatoes creates a rich and satisfying dish that's perfect for any time of the year. What I enjoy most about it is how easy it is to prepare. With just a few ingredients and spices, I can whip up a meal in no time. Plus, it's highly versatile; I can adjust the spices according to my family's preferences, making it a favorite in our home.

Created by

Ophelia Turner

Last updated on 2026-01-05T17:50:42.559Z

When I first tried making a chickpea stew, I was pleasantly surprised by how flavorful and hearty it turned out. I experimented with adding herbs and spices, finding the perfect balance that suits my palate. One trick I learned is to sauté the onions until they are golden brown before adding the other ingredients. This step really enhances the overall flavor of the stew.

As I perfected this recipe, I also discovered that using fresh tomatoes really elevates the dish. Not only do they add a vibrant color, but they also provide a natural sweetness that pairs beautifully with the earthy chickpeas. It's a dish I feel good serving my family, knowing it's packed with wholesome ingredients.

Why You'll Love This Recipe
Hearty and satisfying, perfect for a quick weeknight meal.
Packed with nutritious ingredients—great source of protein and fiber.
Easily customizable with your favorite spices and vegetables.

Understanding the Ingredients

Chickpeas are the star of this stew, providing not only substance but a wealth of protein and fiber. They work well in absorbing the flavors of the spices and tomatoes. Be sure to rinse them thoroughly under cold water before using; this removes excess sodium from canned varieties and improves their flavor profile. If you prefer, cooked dried chickpeas can be used instead—just make sure to soak them overnight and cook them until tender before adding to the stew.

Fresh tomatoes are essential in this recipe, giving it a vibrant taste and color. Opt for ripe tomatoes, as they contribute a natural sweetness to the dish. If fresh tomatoes are unavailable, you can substitute them with canned diced tomatoes; just reduce the cooking time slightly, as they are already prepped. Additionally, feel free to mix tomatoes with a can of crushed tomatoes for a thicker texture.

Cooking Techniques and Timing

When sautéing your onion and garlic, keep an eye on the heat to avoid burning. Medium heat works best; you’ll know it’s right when the onion turns translucent and starts to develop golden edges. This step lays the groundwork for the stew's flavor base, so don’t rush it. If you notice your garlic browning too quickly, reduce the heat to ensure it doesn’t become bitter.

Adjust the cooking time according to how thick you want your stew. If you prefer a chunkier texture, aim for the lower end of the 15-20 minutes simmering time. Conversely, if you want a smoother, more cohesive stew, you can mash some chickpeas with a fork during the last few minutes of cooking. This adds creaminess without needing additional ingredients.

Ingredients

Gather these ingredients for a delicious stew:

Ingredients

2 cans of chickpeas, drained and rinsed
4 ripe tomatoes, chopped
1 medium onion, finely chopped
2 cloves of garlic, minced
1 carrot, diced
1 teaspoon ground cumin
1 teaspoon smoked paprika
2 tablespoons olive oil
Salt and pepper to taste
Fresh parsley for garnish

You will love how easily these ingredients come together!

Instructions

Follow these steps to make the perfect stew:

Sauté the Base

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent and slightly golden, about 5 minutes.

Add Vegetables and Spices

Stir in the diced carrot, cumin, and smoked paprika. Cook for another 3 minutes to release the spices' aromas.

Incorporate Tomatoes and Chickpeas

Add the chopped tomatoes and chickpeas to the pot. Season with salt and pepper. Stir everything together and let it cook on medium heat for 15-20 minutes, allowing the flavors to meld.

Serve and Garnish

Once the stew is thickened to your liking, remove it from heat. Garnish with freshly chopped parsley before serving hot.

Enjoy your homemade Healthy Chickpea Tomato Stew!

Pro Tips

For extra flavor, consider adding a dash of lemon juice before serving to brighten up the dish.

Customizing Your Stew

This stew is wonderfully versatile, allowing you to add a variety of vegetables based on what you have on hand. Spinach or kale can be stirred in during the last few minutes of cooking for added nutrients. Other vegetables like zucchini or bell peppers can also be chopped and sautéed along with the onions to enhance the dish's overall flavor and nutrition.

You can experiment with herbs and spices to tailor the stew to your palate. Adding a pinch of cayenne pepper will bring a mild heat, while fresh basil or oregano can introduce an aromatic freshness. Adjusting the spice levels is simple; start with small increments, tasting along the way to find that sweet flavor balance.

Storage and Reheating Tips

This Chickpea Tomato Stew can be made ahead and tastes even better the next day as the flavors meld. Store it in an airtight container in the fridge for up to 4 days. If you wish to make it in larger batches, it also freezes well for up to three months. When freezing, consider leaving out any garnishes and storing them separately, as fresh herbs can lose their flavor when frozen.

To reheat, simply place the stew in a pot over medium heat, stirring occasionally until warmed through. If it appears too thick after freezing, add a splash of vegetable broth or water to reach your desired consistency. For a quick microwave option, heat it in a microwave-safe container, stirring every minute until hot throughout.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, if using dried chickpeas, make sure to soak and cook them beforehand.

→ Is this stew suitable for freezing?

Absolutely! The stew freezes well for up to 3 months.

→ What other vegetables can I add?

You can add bell peppers, zucchini, or spinach to increase the veggie content.

→ How can I make this stew spicier?

Add crushed red pepper flakes or a diced jalapeño while cooking for an extra kick.