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 cups diced tomatoes (canned or fresh); 1 medium onion, chopped; 2 cloves garlic, minced; 1 tablespoon olive oil; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 cups spinach or kale, chopped; Fresh basil for garnish

Highlighted under: Healthy & Light

I absolutely adore whipping up this Healthy Dinner Tomato Chickpea Stew when I want something hearty yet nutritious. It brings together the rich flavors of tomatoes and spices with the protein-packed benefits of chickpeas. In just under 30 minutes, I can have a wholesome meal on the table that satisfies my taste buds and nourishes my body. It’s perfect for busy weeknights when I crave comfort food without compromising on health.

Created by

Helena Wright

Last updated on 2026-01-13T06:07:03.787Z

I remember the first time I made this stew; I was amazed at how quickly it came together and how delicious it was. The combination of spices elevates the dish, and the chickpeas give it a wonderful texture. I've played around with different vegetables and spices, and it's versatile enough to adapt each time I make it.

One tip I’ve found is to let it simmer for a few additional minutes to enhance the flavors further; it really makes a difference. This stew not only keeps well but also tastes even better the next day, making it perfect for meal prep!

        Why You Will Love This Recipe
        Packed with nutrients from chickpeas and tomatoes
Bursting with flavors from fresh herbs and spices
Quick and easy to prepare for a healthy weeknight dinner

      

The Foundation of Flavor

In this Healthy Dinner Tomato Chickpea Stew, the combination of aromatics sets a solid base. Sautéing onions in olive oil allows their natural sugars to caramelize, which deepens the flavor profile. Aim for a translucent look before adding garlic, as burning the garlic can lead to a bitter taste. If you prefer a milder garlic note, consider adding it after the chickpeas and tomatoes to keep it less pungent.

Tomatoes are the star of this stew, providing not only acidity but also a natural sweetness. Canned tomatoes are a great choice for convenience and consistent flavor, but using fresh tomatoes during peak season can elevate the dish with an even fresher essence. If you opt for fresh, make sure they’re ripe and juicy for the best results.

Nutritional Powerhouses

Chickpeas bring a wealth of protein and fiber, making this stew not only hearty but also very filling. They also contribute a creamy texture when cooked, which helps in creating a comforting mouthfeel. If you’re looking for a lower-carb option, white beans or lentils can be substituted; however, keep in mind that cooking times may vary based on the ingredient used.

Adding greens like spinach or kale at the end of cooking brightens the dish with color and enhances its nutritional profile. These leafy greens cook down quickly, so be sure to stir them in right before serving for maximum freshness and to maintain their vibrant green color.

Ingredients

Gather all your ingredients before starting for smooth cooking.

Ingredients

1 can chickpeas, drained and rinsed
2 cups diced tomatoes (canned or fresh)
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 cups spinach or kale, chopped
Fresh basil for garnish

Make sure to adjust the spices to your taste preference.

Instructions

Follow these steps to create your delicious stew.

Sauté Aromatics

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

Add Chickpeas and Tomatoes

Add the drained chickpeas and diced tomatoes to the pot. Stir in the cumin, paprika, salt, and pepper. Bring to a simmer.

Simmer and Add Greens

Let the stew simmer for 15 minutes. Add the chopped spinach or kale and stir until wilted, about 3-5 minutes.

Serve the stew warm and garnish with fresh basil.

Pro Tips

For extra flavor, consider adding a splash of lemon juice or a pinch of red pepper flakes to spice it up.

Make-Ahead and Storage Tips

This stew can be made ahead of time, making it a perfect choice for meal prep. Store it in an airtight container in the fridge for up to 3 days. Reheat on the stove over medium heat, adding a splash of water or broth if it seems too thick upon warming. If you want to make it even more filling, serve it with crusty bread or over cooked rice.

If you’re looking to store the stew for longer, consider freezing it. Portion out servings into freezer-safe containers and allow it to cool completely before sealing. It can last in the freezer for up to three months. To reheat, simply thaw overnight in the fridge and warm through on the stove. Make sure to adjust seasoning as flavors can mellow during freezing.

Serving Suggestions

For serving, a sprinkle of fresh basil adds a lovely aroma and enhances the dish's freshness. You might also drizzle a bit of extra virgin olive oil or sprinkle some grated Parmesan on top for added richness. This adds a delightful contrast to the stew’s tangy base.

To elevate the dish, consider pairing it with a side salad featuring a light vinaigrette. This balances the hearty stew while keeping the meal refreshing. If you're feeling adventurous, serve it over couscous or quinoa for an added nutty flavor and texture that complements the stew beautifully.

Questions About Recipes

→ Can I make this stew vegan?

Yes, this recipe is already vegan-friendly as it uses chickpeas and vegetables.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I use dried chickpeas instead of canned?

Absolutely! Just soak them overnight and cook them until tender before adding to the stew.

→ What other vegetables can I add?

Feel free to add bell peppers, zucchini, or carrots for added nutrition and flavor.