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 can (15 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 cup spinach or kale, chopped; Fresh parsley, for garnish

Highlighted under: Natural Healthy Meals Recipes

I love making this Healthy Dinner Tomato Chickpea Stew on busy weeknights. It’s not only packed with flavors but also incredibly easy to whip up in just 30 minutes. The combination of hearty chickpeas, ripe tomatoes, and aromatic spices creates a comforting meal that everyone in my family enjoys. Plus, it's nutritious and satisfying, making it a perfect option for a wholesome dinner. I always keep the ingredients on hand for those nights when I want something quick yet delicious.

Created by

Florence Keaton

Last updated on 2026-01-13T00:45:35.510Z

When I first made this Tomato Chickpea Stew, I was surprised by how quickly it came together. The base of tomatoes and spices creates a vibrant flavor that pairs beautifully with the protein-rich chickpeas. On busy days, this stew is my go-to recipe, ensuring I get a nutritious meal on the table within half an hour.

One of my favorite tips for this dish is to use sustainably sourced tomatoes, as they enhance the stew's flavor profile significantly. I also like to garnish it with fresh herbs like parsley or cilantro for an extra layer of freshness, making it a delightful dish that I can feel good about serving.

        Why You'll Love This Recipe
        Nutritious and packed with protein from chickpeas
Rich tomato flavor with a blend of spices
Quick and easy to prepare for busy weeknights

      

Ingredient Insights

Chickpeas are the star of this stew, providing not only protein but also a creamy texture that complements the richness of the tomatoes. These legumes are high in fiber, making them great for digestion. If you're short on chickpeas, you can substitute them with lentils or white beans, but cooking times may vary. Lentils typically cook faster, so be mindful to adjust your timing accordingly.

The use of canned diced tomatoes simplifies this recipe, making it quick and convenient, but fresh tomatoes can elevate the flavor profile even more. If you choose to use fresh, aim for vine-ripened varieties for the best taste. To enhance their flavor, consider roasting them before adding to the stew, which adds depth and sweetness.

Spices like cumin and smoked paprika are crucial for building flavor in this dish. Cumin adds earthiness, while smoked paprika provides a subtle smokiness. If you want to introduce more complexity, try adding a pinch of cayenne or chili flakes. Just be cautious with the heat to keep the stew accessible for everyone.

Cooking Techniques

Sautéing the onions first is not just a step; it's a technique that enhances the overall flavor base of the stew. Aim for them to become slightly golden before adding garlic and spices, which helps to develop sweetness and complexity. If the onions begin to brown too quickly, lower the heat to prevent bitterness.

As you add the vegetative components, such as spinach or kale, consider the timing so they don’t lose their vibrant green color. Adding them in the last minutes of cooking ensures they maintain their nutrients and texture. If you prefer a heartier stew, opt for kale, as it holds up better than spinach during cooking.

To create a thicker stew, let it simmer uncovered after adding the chickpeas to allow some of the liquid to evaporate. If you find it too thick, you can always adjust the consistency by adding more vegetable broth, allowing you to customize the stew to your preferred texture.

Ingredients

Gather the following ingredients for your Healthy Dinner Tomato Chickpea Stew:

Ingredients

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

Make sure to have all the above ingredients ready before you start cooking!

Instructions

Follow these simple steps to prepare your stew:

Heat the Olive Oil

In a large pot over medium heat, heat the olive oil. Add the chopped onion and sauté until translucent, about 5 minutes.

Add Garlic and Spices

Stir in the minced garlic, cumin, and smoked paprika, cooking for an additional minute until fragrant.

Incorporate Tomatoes and Broth

Add the diced tomatoes and vegetable broth to the pot, bringing the mixture to a simmer.

Add Chickpeas

Stir in the chickpeas and cook for 10 minutes, allowing the flavors to meld.

Finish with Greens

Add the chopped spinach or kale and simmer for another 2-3 minutes until the greens are wilted. Season with salt and pepper to taste.

Serve

Ladle the stew into bowls, garnish with fresh parsley, and enjoy your healthy meal!

This stew is best enjoyed warm and can be stored in the fridge for leftovers!

Pro Tips

For added richness, you can sprinkle a bit of grated Parmesan cheese on top before serving. Feel free to customize the stew by adding other vegetables like bell peppers or carrots.

Storage and Meal Prep

This stew is ideal for meal prep, as the flavors only deepen over time. After it has cooled, transfer it to an airtight container and store in the refrigerator for up to 3 days. It also freezes well; just ensure it cools completely before transferring to freezer-safe bags. When ready to eat, thaw in the refrigerator overnight for best results.

Reheating this dish is straightforward; simply heat it in a pot over medium heat until warmed through, or use the microwave if you're short on time. If the stew thickens upon refrigeration, add a splash of vegetable broth to loosen it up during reheating. This will restore its original consistency and flavor.

For a quick meal, pair the stew with whole grains like quinoa or brown rice, which can be cooked simultaneously in another pot. This not only offers added nutrition but also makes for a more filling dinner. Alternatively, I love serving it with warm crusty bread to soak up the delicious broth.

Flavor Variations

For a twist on the classic flavor profile, consider adding coconut milk to the stew in place of some of the vegetable broth. This will create a creamy texture and introduce a subtle sweetness that pairs beautifully with the spices. Start with a half can and adjust according to taste if you want a richer flavor.

If you're a fan of spicier dishes, toss in some diced jalapeños or a tablespoon of harissa paste along with the garlic. This addition will elevate the heat level while complementing the dish’s existing spices. Just be sure to taste as you go, so it remains approachable for all palates.

Seasonal vegetables can also make a great addition. In the summer, zucchinis and bell peppers can be added, while in the fall, root vegetables like carrots or sweet potatoes would work well. Just remember to chop them into uniform pieces for even cooking and adjust the simmering time as needed to ensure everything is tender.

Questions About Recipes

→ Can I make this stew ahead of time?

Yes, you can prepare it a day in advance and reheat it when you're ready to serve.

→ Is this recipe vegan?

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

→ What can I serve with this stew?

It pairs wonderfully with crusty bread or over a bed of rice or quinoa.

→ Can I freeze the leftovers?

Yes, you can freeze the stew in an airtight container for up to three months. Just thaw and reheat before serving.