Introduction
Looking for a hearty, nutritious meal that’s both budget-friendly and bursting with flavor? This Chickpea and Tomato Stew has become my go-to recipe when I want something comforting yet healthy. The combination of protein-rich chickpeas and sweet, tangy tomatoes creates a deeply satisfying dish that’s perfect for both weeknight dinners and meal prep. What I love most about this stew is how it transforms simple pantry staples into something truly special, and I’m confident you’ll feel the same way.
Ingredients
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cans (14.5 oz each) diced tomatoes
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon turmeric
- 2 cups vegetable broth
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions and cook until translucent, about 5 minutes.
- Add minced garlic and cook for another minute, stirring frequently to prevent burning.
- Stir in tomato paste and spices (cumin, paprika, turmeric), cooking for 30 seconds to bloom the flavors.
- Add diced tomatoes, chickpeas, and vegetable broth. Bring to a boil, then reduce heat to low.
- Simmer uncovered for 20-25 minutes, stirring occasionally, until the stew thickens to your desired consistency.
- Season with salt and pepper to taste. If using, garnish with fresh parsley before serving.
Cook Time and Serving Size
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4-6
Recipe Notes
Here are some helpful tips to make your Chickpea and Tomato Stew even better:
- For a thicker stew, mash some of the chickpeas with the back of your spoon while cooking.
- This stew tastes even better the next day, so don’t hesitate to make it ahead.
- If using dried chickpeas instead of canned, soak them overnight and cook them separately before adding to the stew.
- The stew freezes beautifully for up to 3 months in an airtight container.
- For added nutrition, throw in a handful of spinach or kale during the last 5 minutes of cooking.
- Serve over rice, quinoa, or with crusty bread to soak up the delicious sauce.
- If you prefer a spicier stew, add a pinch of red pepper flakes or a diced jalapeño with the onions.
Chickpea and Tomato Stew
A hearty, nutritious, budget-friendly and flavorful stew made with chickpeas and tomatoes.
Ingredients
- 2 cans 15 oz each chickpeas, drained and rinsed
- 2 cans 14.5 oz each diced tomatoes
- 1 large onion diced
- 4 cloves garlic minced
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon turmeric
- 2 cups vegetable broth
- Salt and pepper to taste
- Fresh parsley for garnish optional
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions and cook until translucent, about 5 minutes.
- Add minced garlic and cook for another minute, stirring frequently to prevent burning.
- Stir in tomato paste and spices (cumin, paprika, turmeric), cooking for 30 seconds to bloom the flavors.
- Add diced tomatoes, chickpeas, and vegetable broth. Bring to a boil, then reduce heat to low.
- Simmer uncovered for 20-25 minutes, stirring occasionally, until the stew thickens to your desired consistency.
- Season with salt and pepper to taste. If using, garnish with fresh parsley before serving.
