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: 2 tablespoons olive oil; 1 onion, diced; 2 cloves garlic, minced; 2 carrots, diced; 1 bell pepper, diced; 1 can (14 oz) diced tomatoes; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups vegetable broth; 1 teaspoon dried basil; 1 teaspoon dried oregano; Salt and pepper to taste; Fresh parsley, for garnish

Highlighted under: Simple Cooking

I love making this Healthy Dinner Tomato Chickpea Stew when I want a meal that's nourishing yet bursting with flavor. The combination of hearty chickpeas and ripe tomatoes creates a delightful base that is incredibly satisfying. Seasoned with aromatic herbs and spices, this stew is not only healthy but also quick to prepare, making it perfect for weeknight dinners. Best of all, it’s a versatile dish that can accommodate whatever veggies you have on hand. Give it a try, and I promise you’ll enjoy every spoonful!

Created by

Willow Harries

Last updated on 2026-01-13T05:51:35.850Z

This stew has become one of my go-to recipes because it’s so easy to whip up after a long day. I remember the first time I made it; the aroma filled my kitchen and made it feel instantly cozy. I used fresh ingredients, which really enhanced the flavors and made each bite enjoyable.

What I found works best is to let the stew simmer for a bit longer, about 10 minutes more than the recipe calls for. This gives the flavors a chance to meld together beautifully. Plus, it’s a great way to clean out your fridge of any remaining vegetables that might need to be used up.

        Why You'll Love This Recipe
        Nutrient-dense ingredients make it a wholesome choice.
The rich, tangy flavor of tomatoes pairs perfectly with chickpeas.
Perfect for meal prep and leftovers taste even better the next day.

      

Ingredient Insights

The chickpeas in this stew play a crucial role by providing a hearty texture and a wealth of nutrition, including protein and fiber. I love using canned chickpeas for their convenience, but if you prefer dried ones, soak and cook them beforehand to ensure they are tender when added to the stew. Remember, if using dried chickpeas, it may take up to 1.5 hours of cooking time until they reach that perfect softness.

Tomatoes are the star of this dish, bringing acidity and umami to balance the flavors. Opt for high-quality canned tomatoes for a rich base, as they have a concentrated flavor that enhances the stew. If you find furrier tomatoes at the market, consider using fresh ones instead, just make sure to peel and dice them to maintain the stew's texture uniformity.

Cooking Technique Tips

While sautéing the vegetables, listen for the gentle sizzle as they cook. This sound indicates that you're building a flavor foundation. Aim to sauté the onions until they are translucent and glossy, which usually takes about 5 minutes on medium heat. This step is crucial for unlocking their sweetness and ensuring a robust depth of flavor in the final dish.

As you simmer the stew, keep it covered but slightly ajar to allow steam to escape. This method thickens the stew while still allowing the flavors to develop fully. You can tell it's ready when the stew has reduced, and the chickpeas have absorbed the essence of the herbs. Expect this to take about 20-25 minutes of gentle simmering.

Ingredients

Gather these fresh ingredients to get started on your stew:

Ingredients

2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, diced
1 bell pepper, diced
1 can (14 oz) diced tomatoes
1 can (15 oz) chickpeas, drained and rinsed
2 cups vegetable broth
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley, for garnish

Make sure to check your pantry for these staples!

Instructions

Follow these simple steps to create your hearty stew:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until the onions are translucent, about 5 minutes. Add the carrots and bell pepper, cooking for another 5 minutes until they begin to soften.

Add Tomatoes and Chickpeas

Stir in the diced tomatoes, chickpeas, vegetable broth, basil, and oregano. Season with salt and pepper. Bring the mixture to a boil, then reduce heat to low and let it simmer for 20-25 minutes.

Serve and Garnish

Once the stew is thick and the flavors have melded, taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Enjoy your warm, comforting stew!

Pro Tips

For added nutrition, toss in some kale or spinach during the last few minutes of cooking. This stew is also fantastic with a dollop of yogurt or a sprinkle of feta cheese on top.

Storage and Meal Prep

This stew is perfect for making ahead of time, as the flavors deepen when it sits. If you plan to store it, let it cool completely and transfer it to an airtight container. It can be kept in the refrigerator for up to 4 days. For longer storage, consider freezing it: portion it into freezer-safe bags or containers. It stays fresh for up to 3 months; just be sure to label it with the date.

When you're ready to enjoy your stored stew, simply thaw it in the fridge overnight before reheating. To reheat, pour it into a pot over medium heat and stir occasionally until it’s hot all the way through. You might want to add a splash of vegetable broth if it appears too thick after storage.

Serving Suggestions

This Tomato Chickpea Stew is wonderfully versatile and can be paired with various sides. I recommend serving it with a crusty whole grain bread or over a bed of fluffy quinoa or rice for a complete meal. The nutty flavor of quinoa complements the stew beautifully and elevates the dish nutritionally.

For added flavor and texture, consider topping each serving with a dollop of yogurt or a sprinkle of feta cheese. Fresh elements like sliced avocado or a squeeze of lemon juice can also brighten the dish, balancing the rich flavors with a refreshing contrast.

Questions About Recipes

→ Can I make this stew in advance?

Absolutely! This stew tastes even better the next day, so feel free to prepare it ahead of time and store it in the fridge.

→ What other vegetables can I add?

You can add any vegetables you like! Zucchini, celery, and even a little corn work great in this stew.

→ Is this recipe suitable for vegans?

Yes, this Healthy Dinner Tomato Chickpea Stew is completely vegan and uses only plant-based ingredients.

→ How can I make it spicier?

For a spicier kick, add red pepper flakes or chopped jalapeños when sautéing the onions.