Healthy Dinner Tomato Chickpea Stew

Name: Healthy Dinner Tomato Chickpea Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon smoked paprika; Salt and pepper, to taste; Fresh parsley, for garnish

Highlighted under: Healthy & Light

I love making this Healthy Dinner Tomato Chickpea Stew on busy weeknights. It's not only nourishing but also incredibly satisfying, thanks to the hearty chickpeas and vibrant tomatoes. This dish comes together quickly and is packed with flavor from the garlic, onions, and spices. I find that the longer it simmers, the more delicious it becomes, allowing all the ingredients to meld beautifully. Whether served on its own or with crusty bread, this stew makes for a perfect healthy dinner option that everyone can enjoy.

Created by

Tabitha Green

Last updated on 2026-01-10T12:28:14.024Z

This tomato chickpea stew has been a staple in my kitchen for years. The beauty of it lies in its versatility—you can easily customize the veggies based on what you have on hand. The combination of chickpeas and tomatoes not only provides protein and fiber but also a lovely rustic flavor that warms you inside out.

One thing I learned from experimenting with various spices is that a touch of cumin really brings out the earthiness of the chickpeas, while a dash of red pepper flakes adds a delightful kick. It's a dish that evolves, ensuring that dinner never gets boring!

        Why You'll Love This Recipe
        Hearty and comforting, perfect for chilly nights
Packed with protein and fiber from chickpeas
Easily adaptable for a variety of tastes and ingredients

      

Why Fresh Ingredients Matter

Using fresh ingredients can drastically enhance the flavors in your Healthy Dinner Tomato Chickpea Stew. The freshness of the onion and garlic contributes a sweet and aromatic foundation for the dish. When sautéed properly, they become translucent, which indicates they’re ready for the next step. If you're running low on fresh items, canned alternatives may work in a pinch, but nothing beats the depth of flavor that comes from fresh aromatics.

The quality of your diced tomatoes plays a significant role in the overall flavor profile of the stew. Opt for a brand with no added sugars or preservatives to keep the dish healthy and vibrant. If you want a lighter stew, consider using fire-roasted tomatoes for an added smokiness, which pairs beautifully with the smoked paprika.

Smart Substitutions and Variations

This stew is highly adaptable, offering you a chance to put your twist on it. If you're not a fan of chickpeas, try using lentils or even black beans for a different protein source. Be aware that cooking times may vary slightly; lentils may need a tad more simmering to become tender, while canned beans require less time. Just add them for the last 10 minutes to prevent mushiness.

Want to add some greens? Toss in a couple of handfuls of fresh spinach or kale during the last few minutes of cooking. They’ll wilt quickly, adding nutrients and a pop of color without overshadowing the stew's hearty base. Alternatively, for a spicier kick, consider adding diced jalapeños or a dash of cayenne pepper, adjusting according to your heat tolerance.

Ingredients

Gather these simple ingredients to make the stew:

Ingredients

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

These ingredients combine to create a hearty and delicious stew.

Instructions

Follow these steps to prepare your stew:

Sauté the onions and garlic

Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes until softened. Stir in the minced garlic and cook for an additional minute until fragrant.

Add tomatoes and chickpeas

Pour in the diced tomatoes with their juices and add the drained chickpeas. Stir to combine with the onions and garlic.

Season and simmer

Add the vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a simmer and let cook for 20 minutes, allowing the flavors to meld together.

Serve and garnish

Taste and adjust seasonings if necessary. Serve hot, garnished with fresh parsley.

Enjoy your warm stew with a side of bread or a fresh salad.

Pro Tips

For an extra kick, try adding a pinch of cayenne pepper or a splash of lemon juice before serving. You can also incorporate other vegetables like spinach or carrots for added nutrition.

Make-Ahead and Storage Tips

This tomato chickpea stew is perfect for meal prep! You can make a large batch and store it in an airtight container in the fridge for up to five days. The flavors often intensify after a day or two, making it even tastier when reheated. If you want to make it ahead for a special occasion, you can freeze the leftover stew in portions. It can be stored for up to three months; just ensure you cool it completely before freezing to maintain quality.

When you're ready to enjoy the stew, simply thaw it overnight in the refrigerator and reheat on the stove over medium heat until warmed through. Stir occasionally to ensure even heating. If it’s too thick after freezing, feel free to add a splash more vegetable broth to reach your desired consistency.

Perfect Pairings

To elevate your meal even further, consider serving this stew with a loaf of crusty bread. The savory broth and tender chickpeas are perfect for dipping. A slice of whole-grain or sourdough bread will complement the stew beautifully and add an extra layer of texture to your meal. Alternatively, serve it over a bed of quinoa or brown rice to make it even heartier, adding a nutty flavor and chewy texture.

For a refreshing contrast to the warm stew, a simple side salad dressed with lemon vinaigrette can work wonders. The acidity of the lemon will brighten the rich flavors of the stew, refreshing your palate between bites. Adding seasonal vegetables like cucumbers or radishes will also enhance the visual appeal of your dinner.

Questions About Recipes

→ Can I freeze the tomato chickpea stew?

Yes, this stew freezes well. Store it in an airtight container for up to 3 months. Just reheat it on the stove or in the microwave when you're ready to enjoy it.

→ What can I serve with this stew?

This stew pairs wonderfully with crusty bread, rice, or a fresh green salad. You can also top it with avocado or yogurt for creaminess.

→ How can I make this recipe vegan?

This recipe is already vegan! You can enjoy it as is without any changes needed.

→ What other ingredients can I add?

Feel free to experiment! You can add vegetables like carrots, bell peppers, or spinach, and even grains like quinoa or farro for added texture.