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, diced; 2 garlic cloves, minced; 1 can (14 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; Fresh parsley for garnish

Highlighted under: Healthy & Light

After a long day, I often find myself craving a comforting yet nutritious meal, and this Healthy Dinner Tomato Chickpea Stew never disappoints. I love how simple it is to make, yet it’s packed with vibrant flavors and wholesome ingredients. Each spoonful offers a delightful combination of chickpeas, tomatoes, and fresh herbs. Plus, it’s a one-pot wonder, which means less cleanup. Perfect for busy weeknights, this stew warms my heart and stomach while supporting my health goals.

Created by

Diana Brooks

Last updated on 2026-01-12T02:52:13.333Z

When I first created this Healthy Dinner Tomato Chickpea Stew, I wanted something that would satisfy my cravings without feeling guilty. The secret to this recipe is the addition of spices that truly elevate the dish. I love using smoked paprika and cumin for that warm, earthy flavor. Letting the stew simmer allows all the ingredients to meld together, creating a harmonious blend that warms the soul.

One tip I learned from numerous kitchen experiments is to always taste and adjust the seasoning as you cook. Each time I prepare this stew, I add more herbs or a splash of lemon juice to brighten the flavors. This little adjustment makes all the difference and keeps the dish fresh and exciting!

        Why You Will Love This Recipe
        Hearty and satisfying while being low-calorie
Packed with protein and fiber from chickpeas
Flavorful and customizable with your favorite herbs

      

Perfecting the Stew's Flavor

To truly elevate the flavor of your Tomato Chickpea Stew, consider toasting the spices before adding the tomatoes. Simply add the cumin and smoked paprika to the pot with the sautéed onion and garlic for about 30 seconds. This technique helps to release their essential oils, intensifying their flavor and creating a more aromatic base for your stew.

Using quality canned tomatoes is also crucial for achieving a rich, hearty stew. Opt for San Marzano tomatoes if you can find them—they are known for their sweetness and low acidity. Alternatively, if fresh tomatoes are in season, diced ripe tomatoes can be used; just adjust the broth quantity to account for the extra moisture.

Customization and Variations

Feel free to customize this stew based on seasonality and your personal preferences. For a spicy kick, add a pinch of red pepper flakes when you sauté the aromatics. Alternatively, you can introduce other veggies like chopped carrots or bell peppers; just add them after the onions to ensure they soften appropriately during cooking.

If you're in need of a different protein source, lentils could be an excellent substitute for chickpeas. Adjust the cooking time to about 20 minutes, as lentils cook faster, ensuring they remain tender yet firm. I love experimenting with different legumes, so don’t hesitate to make it your own!

Ingredients

Gather the following ingredients to make this delicious stew:

Ingredients

1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 can (14 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
Fresh parsley for garnish

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

Instructions

Follow these simple steps to prepare your stew:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Stir in minced garlic and cook for an additional minute until fragrant.

Add the Main Ingredients

Pour in the diced tomatoes, chickpeas, vegetable broth, cumin, and smoked paprika. Stir everything together well and season with salt and pepper to taste.

Simmer the Stew

Bring the mixture to a boil, then reduce heat to low. Cover the pot and let the stew simmer for 30 minutes, stirring occasionally.

Serve and Enjoy

Once the stew is thickened and flavors have melded, ladle into bowls and garnish with fresh parsley. Serve hot!

Enjoy your hearty and nutritious stew!

Pro Tips

Feel free to add more vegetables such as spinach or bell peppers for added nutrition. Leftovers can be stored in the fridge for up to 3 days, and they taste even better the next day!

Make-Ahead and Storage Tips

This stew is perfect for meal prep! It keeps well in the fridge for up to four days, allowing flavors to deepen as it sits. Just store it in an airtight container, and reheat on the stove over low heat or in the microwave, stirring occasionally for even warming.

If you want to extend its life, consider freezing portions in freezer-safe containers. The stew can be frozen for up to three months. When you're ready to enjoy it again, simply thaw overnight in the refrigerator before reheating for a warm, comforting meal.

Serving Suggestions

To serve, I recommend pairing this stew with crusty whole-grain bread or over a bed of quinoa for an extra protein punch. If you're looking for a lighter option, serve it alongside a fresh green salad topped with a simple vinaigrette to balance the richness of the stew.

You can also turn this dish into a delightful centerpiece by serving it in a bread bowl. Hollow out a round loaf, fill it with the stew, and sprinkle with additional fresh parsley for a stunning presentation at your next gathering!

Questions About Recipes

→ Can I use fresh tomatoes instead of canned?

Absolutely! If using fresh tomatoes, you may need to adjust the cooking time as they will take longer to break down.

→ Is this stew vegan?

Yes, this stew is completely vegan as it uses vegetable broth and no animal products.

→ Can I freeze the leftovers?

Yes, this stew freezes well! Just let it cool completely before transferring it to an airtight container.

→ How spicy is this recipe?

This recipe is mild, but you can add crushed red pepper flakes or hot sauce for extra heat according to your taste.