Spiced Chickpea Tomato Stew

Name: Spiced Chickpea Tomato Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cans of chickpeas, drained and rinsed; 1 can of diced tomatoes; 1 onion, chopped; 3 cloves of garlic, minced; 2 cups of vegetable broth; 1 teaspoon of cumin; 1 teaspoon of paprika; 1/2 teaspoon of cayenne pepper; Salt and pepper to taste; 2 tablespoons of olive oil; Fresh cilantro for garnish

Highlighted under: Healthy & Light

This Spiced Chickpea Tomato Stew is a hearty and flavorful dish that is perfect for any occasion. Packed with protein-rich chickpeas and a medley of spices, it's both comforting and nutritious.

Created by

Anna

Last updated on 2025-12-29T16:43:28.173Z

This Spiced Chickpea Tomato Stew is inspired by the warm flavors of the Mediterranean. It's a comforting dish that brings together the earthiness of chickpeas with the richness of tomatoes and aromatic spices.

        Why You'll Love This Recipe
        Hearty and filling, perfect for a cozy dinner
Packed with protein and fiber for a nutritious meal
Easy to make with minimal prep and cook time

      

The Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. They are rich in protein, making them an excellent meat substitute for vegetarian and vegan diets. One cup of chickpeas provides about 15 grams of protein and 12 grams of fiber, which can help keep you feeling full and satisfied. This makes them a great ingredient for maintaining a healthy weight and supporting digestive health.

In addition to their protein and fiber content, chickpeas are packed with essential vitamins and minerals. They are a good source of iron, which is crucial for energy production and overall health. Furthermore, they contain folate, which is important for cell division and the formation of DNA. Including chickpeas in your diet can contribute to improved heart health and reduced risk of chronic diseases.

Perfect for Meal Prep

This Spiced Chickpea Tomato Stew is an ideal recipe for meal prepping. It can be made in a large batch and stored in the refrigerator for up to five days, making it a convenient option for busy weekdays. Simply reheat a portion in the microwave or on the stovetop for a quick and nutritious meal that’s ready in minutes.

Moreover, this stew freezes beautifully. You can portion it out into airtight containers and store it in the freezer for up to three months. When you need a comforting meal, just thaw and reheat. This versatility makes it an excellent choice for those who want to save time in the kitchen while still enjoying delicious homemade food.

Customizing Your Stew

One of the best aspects of this Spiced Chickpea Tomato Stew is its adaptability. You can easily customize the recipe to suit your taste preferences or dietary needs. For a heartier stew, consider adding diced vegetables such as bell peppers, carrots, or zucchini. These additions not only enhance the flavor but also boost the nutritional profile of the dish.

If you're looking to add more heat, feel free to increase the cayenne pepper or include some chopped jalapeños. On the other hand, if you prefer a milder flavor, you can reduce the spices or omit the cayenne altogether. Experimenting with different herbs and spices, such as thyme or bay leaves, can also add new dimensions to this comforting dish.

Ingredients

Main Ingredients

2 cans of chickpeas, drained and rinsed
1 can of diced tomatoes
1 onion, chopped
3 cloves of garlic, minced
2 cups of vegetable broth
1 teaspoon of cumin
1 teaspoon of paprika
1/2 teaspoon of cayenne pepper
Salt and pepper to taste
2 tablespoons of olive oil
Fresh cilantro for garnish

Make sure to have all the ingredients ready before you start cooking!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.

Add the Spices

Stir in the cumin, paprika, and cayenne pepper. Cook for an additional minute until fragrant.

Combine the Main Ingredients

Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Stir well to combine.

Simmer the Stew

Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes. Season with salt and pepper to taste.

Serve and Garnish

Serve the stew hot, garnished with fresh cilantro. Enjoy!

This stew can be served with rice, bread, or enjoyed on its own!

Serving Suggestions

This Spiced Chickpea Tomato Stew is delicious on its own, but it can be elevated with a few simple serving suggestions. Pair it with warm, crusty bread for dipping, or serve it over a bed of fluffy rice or quinoa for a more filling meal. The grains will soak up the flavorful broth, making each bite even more satisfying.

For a touch of creaminess, consider adding a dollop of yogurt or a sprinkle of feta cheese on top before serving. This contrast in textures and flavors can elevate the dish and make it feel like a complete meal. Additionally, serving it alongside a fresh green salad can provide a refreshing balance to the hearty stew.

Nutritional Information

This Spiced Chickpea Tomato Stew is not only delicious but also nutritionally balanced. A typical serving contains approximately 250 calories, making it a low-calorie option that is packed with nutrients. The chickpeas contribute significant amounts of protein and fiber, aiding in digestion and helping to keep you full longer.

In terms of vitamins and minerals, this stew provides a good dose of iron, potassium, and vitamin C, thanks to the tomatoes and spices. This combination not only supports immune health but also promotes overall well-being. Enjoying this stew regularly can be a delightful way to nourish your body while indulging in a flavorful meal.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, just make sure to soak and cook them beforehand.

→ Is this recipe vegan?

Absolutely! All ingredients are plant-based.

→ How can I make it spicier?

You can add more cayenne pepper or include some chopped jalapeños.

→ Can I freeze the stew?

Yes, it freezes well. Store in an airtight container for up to 3 months.