Healthy Chickpea Tomato Stew

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The combination of fresh veggies, spices, and tomatoes brings this healthy Chickpea and Tomato Stew to life. I cook everything in one pot with plant-based ingredients and it is ready in 30 minutes. It’s the perfect winter-warming lightly spiced, smokey, and nutritious stew that the whole family will love!

I love a comforting bowl of hearty stew that comes together effortlessly with a few garden veggies and spices. Served with a crusty piece of this homemade buckwheat bread to absorb the delicious broth or poured over some healthy mashed potatoes, this is how I imagine the perfect cozy evening by the fire, watching a movie.

I’ve made many nutritious and healthy stews, but this 30-minute Chickpea Tomato Stew is my husband’s favorite. He loves the delicious smoky broth made with fire-roasted tomatoes and smoked paprika. The smell alone gets his tummy rumbling! It has everything he loves in one nutritious bowl, and the tender veggies and chickpeas keep him full and satisfied for hours. I just know you’re going to love it too!

🥘 Ingredients

The perfect mix of whole food ingredients comes together to create amazing flavor. Here’s what you’ll need for this chickpea stew recipe:

Chickpeas: I use two cans of chickpeas to keep things quick and easy. They’re full of fiber and plant-based protein, so they make the stew really filling.

Mirepoix: I start with a simple blend of onion, carrot, and celery. It builds a savory base that makes the whole stew taste richer.

Diced Tomatoes: I usually go for fire-roasted tomatoes because they add more flavor. But regular diced tomatoes work great if that’s what I have.

Garlic: Fresh garlic cloves give the stew the best flavor. I’ve also used jarred minced garlic when I need to save a little time.

Veggie Broth: I stick with vegetable broth to keep this stew plant-based. If I’m cooking for someone who eats meat, chicken broth works too.

Seasonings: I like to use thyme, smoked paprika, and a pinch of red pepper flakes. You can adjust or swap in favorites like cumin or oregano.

Chard: Chard is my favorite green to use in this stew. But kale or spinach work just as well if that’s what I’ve got in the fridge.

Brown Rice Flour: I use brown rice flour to keep the stew gluten-free. Regular all-purpose flour is a fine swap if you don’t need it to be gluten-free.

🔪 How To Make

One of the many great things I love about this recipe is how quickly it is ready “30-minutes”, it’s just so simple! Here’s what to do:

Sauté the vegetables: I cook the onion, carrots, celery, garlic, chickpeas, and seasonings in a little olive oil. If I want to keep it oil-free, I just use vegetable broth instead.

Add the flour: I sprinkle the flour over the mixture and stir until everything is evenly coated.

Add the tomatoes and broth: I pour in the diced tomatoes and vegetable broth, then give everything a good stir. I let it simmer so the flavors can deepen and the veggies can soften.

Add the chard: I stir in the chopped chard right at the end. It only takes a couple of minutes to wilt down and blend into the stew.

Serve it up: I ladle the stew into bowls while it’s still hot. Sometimes I add a spoonful of plain yogurt on top before digging in.

📖 Variations

I love recipes that I can tweak based on what’s in my fridge. This chickpea tomato stew is super flexible, and these are some of my tested variations:

Add lentils: I stir in ½ cup of red lentils along with the broth. They cook down quickly and make the stew even heartier.

Make it spicy: When I’m craving heat, I add ¼ teaspoon of cayenne pepper or double the red pepper flakes. It gives the stew a nice little kick!

Serve over grains: Sometimes I spoon the stew over cooked quinoa, rice, or farro. It stretches the meal and makes it extra filling.

Blend part of it: For a creamier texture, I blend about 1 cup of the stew and stir it back in. It thickens things up without needing any cream or extra flour.

🍽 Serving Suggestions

When I have guests over for dinner, I serve my hearty stew with mashed potatoes, vegetables, bread, or a light salad. Here are some of my favorites:

Bread/biscuits: A crusty slice of bread or these healthy low-calorie biscuits are great choices for soaking up the delicious broth. I sometimes make this 25-minute healthy cornbread recipe for the kids or some simple vegan dinner rolls. 

Side of veggies: We can never have enough veggies in my house! Whether I make these maple-roasted carrots or roasted green beans and potatoes, the smokey flavors go hand in hand with this stew.

🧊 Storage Directions

Fridge: Keeps well in the fridge for up to 5 days. I usually pack it in individual portions so it’s easy to grab for lunch.

Freezer: If I’m making a double batch, I freeze half. It holds up really well for five months and makes a great emergency dinner.

Reheating: I reheat on the stove or in the microwave. Sometimes I add a splash of broth if it thickens up too much.

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