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: 2 cans chickpeas, drained and rinsed; 1 can diced tomatoes; 1 onion, chopped; 2 cloves garlic, minced; 1 tablespoon olive oil; 1 teaspoon smoked paprika; 1 teaspoon cumin; Salt and pepper to taste; 2 cups spinach or kale; Fresh lemon juice for serving

Highlighted under: Healthy & Light

I love making this Healthy Dinner Tomato Chickpea Stew for those busy weeknights when I crave something hearty yet nutritious. Packed with vibrant tomatoes and protein-rich chickpeas, this dish comes together in just under 30 minutes. The flavors meld beautifully, and it’s a fantastic way to utilize pantry staples while offering a warm hug in a bowl. Every bite is not only satisfying but also bursting with goodness, making it perfect for the entire family.

Created by

Emily

Last updated on 2026-01-12T02:55:13.293Z

When I first experimented with this stew, I was pleasantly surprised by how quickly it came together without sacrificing flavor. The combination of tomatoes and chickpeas creates a hearty texture that feels comforting and satisfying. I also found that adding a pinch of smoked paprika really elevates the stew's taste and adds depth to the flavors.

Over the years, I've enjoyed varying some ingredients to keep it fresh, like adding different leafy greens or spices based on what I have at home. Each version has turned out delicious, making this dish a staple in my weeknight rotation. Trust me, a fresh squeeze of lemon right before serving makes all the difference!

        Why You'll Love This Recipe
        Quick and easy preparation for busy weeknights
A wholesome and filling dish rich in nutrients
Customizable with seasonal vegetables for added freshness

      

Choosing Quality Ingredients

The success of the Healthy Dinner Tomato Chickpea Stew hinges on the quality of your ingredients. Opt for canned chickpeas that are labeled 'no salt added' if you're watching your sodium intake; this gives you control over seasoning later on. Fresh, ripe tomatoes provide a vibrant flavor, so if you're in the mood for a twist, try substituting canned diced tomatoes with fresh tomatoes during peak season—their natural sweetness will enhance the dish immensely.

Don't underestimate the importance of fresh herbs and spices. Using freshly minced garlic, for instance, elevates the stew's aroma and flavor. When it comes to spices like smoked paprika and cumin, consider toasting them in the olive oil for a minute before adding other ingredients. This technique releases their essential oils, deeply enriching the overall savory profile.

Adjusting Texture and Flavor

To create a stew that perfectly balances creaminess and hearty texture, feel free to mash a portion of the chickpeas while they simmer. This not only thickens the stew, making it more comforting, but also enhances the flavor absorption. Simply take a potato masher or fork and gently mash some chickpeas against the pot's side after they have simmered for about 5 minutes; this will transform the dish into a velvety delight.

Lemon juice at the end of cooking is crucial for brightness; it cuts through the stew's richness and elevates the flavors. A good tip is to zest a lemon before juicing it and adding the juice to the stew. The zest provides an additional layer of citric freshness that complements the dish wonderfully. If you're looking for a different twist, a splash of apple cider vinegar can work well for the same brightening effect.

Ingredients

Gather all your ingredients before you start cooking to streamline the process.

Ingredients

2 cans chickpeas, drained and rinsed
1 can diced tomatoes
1 onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon cumin
Salt and pepper to taste
2 cups spinach or kale
Fresh lemon juice for serving

Consider garnishing the stew with fresh herbs for extra flavor.

Instructions

Read through the steps carefully before beginning to ensure a smooth cooking experience.

Sauté Aromatics

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

Add Chickpeas and Spices

Add the drained chickpeas, smoked paprika, cumin, salt, and pepper to the pot. Stir well to coat the chickpeas with the spices.

Incorporate Tomatoes

Pour in the diced tomatoes (with their juices) and stir to mix. Bring the mixture to a simmer and let it cook for about 10 minutes, allowing the flavors to meld.

Finish with Greens

Add the spinach or kale to the stew, stirring until it wilts and integrates into the mixture. Adjust seasoning if necessary.

Serve

Ladle the stew into bowls and finish with a squeeze of fresh lemon juice before serving.

Enjoy your warm, healthy stew with crusty bread or over rice for a complete meal.

Pro Tips

For an extra layer of flavor, try adding a splash of vegetable broth instead of water when simmering the stew.

Serving Suggestions

This stew pairs beautifully with a variety of sides. For a complete meal, consider serving it over fluffy quinoa or brown rice. These grains not only make the dish more filling but absorb the leavings of the stew's flavorful broth. For a lighter option, a side salad with a citrus vinaigrette can add a refreshing contrast to the warm stew.

When serving, I recommend garnishing with fresh herbs like parsley or cilantro for an added touch of color and flavor. A dollop of plain yogurt or a sprinkle of feta cheese can introduce a creamy component that balances well with the acidity of the tomatoes, providing a delightful finish.

Storage and Reheating

Leftover stew can be stored in an airtight container in the refrigerator for up to three days. If you're looking to make it ahead of time, consider preparing the ingredients separately, and combine them only when ready to serve. This method retains the freshness of the greens and maintains the stew's texture. To reduce waste, you can also freeze the stew for up to three months—just be sure to let it cool completely before transferring to freezer-safe containers.

To reheat, simply place the stew in a saucepan over medium heat until warmed through. If it has thickened too much in the fridge or freezer, you can stir in a little vegetable broth or water to achieve your desired consistency. Remember to taste and adjust the seasoning as flavors can mellow during storage.

Questions About Recipes

→ Can I freeze this stew?

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

→ What other vegetables can I add?

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

→ Is this recipe vegan?

Yes, this stew is completely vegan and plant-based!

→ How can I make it spicier?

You can add red pepper flakes or a dash of hot sauce for some heat.