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 can chickpeas, drained and rinsed; 2 cans diced tomatoes; 1 medium onion, chopped; 2 cloves garlic, minced; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 cups fresh spinach (optional)

Highlighted under: Everyday Healthy Meals Recipes

I absolutely love making this Healthy Dinner Tomato Chickpea Stew on busy weeknights! It’s quick to prepare and packed with nutrients. The robust flavors of the tomatoes and chickpeas create a delicious base that warms the soul. I often find myself using whatever vegetables I have on hand, ensuring it always tastes slightly different yet equally delightful. Perfect for those nights when I want something healthy without sacrificing flavor.

Created by

Jessica Brown

Last updated on 2026-01-13T02:49:34.922Z

One of my favorite discoveries was how versatile this stew can be. I initially followed a recipe, but I quickly learned that adding different spices or vegetables makes it your own! Recently, I tried adding spinach for an extra nutrient boost, and it was heavenly.

Moreover, the variety of textures, from the creamy chickpeas to the tender tomatoes, makes each spoonful exciting. I believe the secret lies in letting the stew simmer long enough for the flavors to meld beautifully.

Why You'll Love This Recipe
Nutritious and filling, perfect for meal prep
Bursting with flavors and textures
Easily customizable with your favorite vegetables

Essential Techniques for Flavor Development

Sautéing the onion and garlic at the beginning is crucial for building a flavorful base in this stew. When you sauté, aim for a medium heat to avoid burning the garlic and onions, as this can create a bitter taste. You want the onion to turn translucent and slightly golden, which usually takes about 5-7 minutes. This process releases the natural sugars in the onion, adding sweetness and depth to the overall dish.

Be mindful of how spices are added during cooking. By adding the cumin and paprika after the tomatoes, you allow them to bloom in the oil and enhance their flavors. Cooking them for just 2 minutes before adding the broth helps release their essential oils, making the stew even more aromatic. The goal here is to create layers of flavor that will make each spoonful delightful.

Ingredient Versatility and Substitutions

One of the best aspects of this Tomato Chickpea Stew is its versatility. If you're short on fresh spinach, feel free to substitute it with kale or Swiss chard, as both greens will wilt nicely into the broth without losing their texture. You can also throw in any leftover vegetables you might have—zucchini, bell peppers, or carrots can make great additions. Just remember to adjust the cooking time accordingly, as harder veggies like carrots will need to simmer longer to soften.

For a heartier stew, consider adding a diced sweet potato or some quinoa. Both options add extra nutrition and will absorb the wonderful flavors of the broth. If you're aiming for a spicier kick, don't hesitate to add a pinch of red pepper flakes during the simmering stage or incorporate diced jalapeños along with the onions.

Ingredients

Main Ingredients

1 can chickpeas, drained and rinsed
2 cans diced tomatoes
1 medium onion, chopped
2 cloves garlic, minced
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 cups fresh spinach (optional)

Steps

Sauté the Onion and Garlic

In a large pot, heat a splash of olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and sauté for 1 more minute.

Add the Tomatoes and Spices

Stir in the diced tomatoes, chickpeas, cumin, paprika, salt, and pepper. Cook for an additional 2 minutes.

Simmer the Stew

Pour in the vegetable broth, bring to a boil, and then reduce the heat to low. Let the stew simmer for 15-20 minutes.

Finish with Spinach

If using, stir in the spinach and cook for another 2 minutes until wilted. Taste and adjust the seasoning.

Pro Tips

Feel free to serve this stew with a side of crusty bread or over a bed of rice for a more filling meal.

Make-Ahead and Freezing Tips

This stew is an excellent candidate for meal prep. You can prepare it ahead of time and store it in the refrigerator for up to 5 days. Just make sure to let it cool completely before transferring it to an airtight container. Reheating is simple—just warm it on the stove or in the microwave until heated through, adding a splash of broth or water if needed to maintain a desirable consistency.

If you want to freeze your stew, store it in portions to make defrosting easier. It can be frozen for up to 3 months. When you're ready to enjoy your meal, thaw it overnight in the refrigerator, and then reheat it gently on the stove, stirring occasionally. Just like fresh stew, the flavors will deepen as it sits, making it even more satisfying.

Serving Suggestions

To elevate your Tomato Chickpea Stew, consider serving it with a dollop of Greek yogurt or a sprinkle of feta cheese for added creaminess and tang. Crusty whole-grain bread or a simple green salad makes excellent accompaniments, adding both texture and nutrition to your meal. A squeeze of fresh lemon juice right before serving can brighten all the flavors, enhancing the overall experience.

For a more filling option, serve the stew over cooked grains like brown rice or quinoa. These provide a robust base that complements the hearty stew while adding extra fiber. If you're looking for a unique twist, pack your stew into hollowed-out bell peppers and roast them for about 25 minutes at 375°F for a fun and visually appealing dish.

Questions About Recipes

→ Can I add other vegetables?

Absolutely! Carrots, zucchini, or bell peppers work great.

→ How long can I store the leftovers?

You can store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Is this recipe vegan?

Yes, this Tomato Chickpea Stew is completely vegan and plant-based.

→ Can I freeze this stew?

Yes, it freezes well! Just make sure to cool it completely before storing in freezer-safe containers.