TOMATO AND CHICKPEA STEW

TOMATO AND CHICKPEA STEW

Tomato and Chickpea Stew is a rich, nourishing and flavour-packed dish that comes together effortlessly in one pot. Featuring protein-rich chickpeas and vibrant tomatoes simmered with sweet onion, garlic and warming paprika, this stew delivers both comfort and nutrition. The chickpeas add satisfying texture and body, while the tomatoes create a deeply savoury broth that is elevated by aromatic spices. Naturally high in fibre, low in fat and full of antioxidants, this recipe supports heart health and digestion while keeping you full and energised. Ideal for busy weeknights or meal prep, this stew is versatile, customisable and freezes well. Enjoy it on its own, served over grains or with crusty bread for a complete and satisfying plant-based meal. It’s proof that simplicity can yield bold and wholesome flavours in every bite.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Low Sodium, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

Here are some helpful tips for the preparation of Tomato and Chickpea Stew:

• ½ cup chickpeas (canned or cooked)

• ½ cup chopped tomatoes (fresh or canned)

• ½ onion, chopped

• 1 clove garlic, minced

• 1 tsp paprika

• 1 cup vegetable broth

• Salt and pepper to taste

• 1 tsp olive oil (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 472.9 kcal

• Fat: 11.2 g

• Saturated Fat: 1.4 g

• Carbohydrate: 75.2 g

• Sugar: 15.7 g

• Sodium: 1105.1 mg

• Protein: 22.6 g

• Fiber: 15.5 g

• Calcium: 105.3 mg

• Iron: 5.4 mg

• Potassium: 1080.6 mg

PREPARATION

These steps are followed for the preparation of Tomato and Chickpea Stew:

• Sauté Onion And Garlic: Heat olive oil in a saucepan over medium heat. Add chopped onion and garlic, cooking for 3 to 4 minutes until softened and fragrant.

• Add Tomatoes And Paprika: Stir in chopped tomatoes and paprika. Cook for another 2 to 3 minutes to deepen the flavour.

• Add Chickpeas And Broth: Pour in the vegetable broth and add the chickpeas. Stir to combine and bring to a boil.

• Simmer The Stew: Lower the heat and simmer gently for 12 to 15 minutes until the stew thickens slightly and flavours meld.

• Season And Serve: Add salt and pepper to taste. Serve warm as a main dish or overcooked grains for a heartier meal.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for Tomato and Chickpea Stew:

• Tomato Texture: Use canned crushed tomatoes for a saucier base or fresh diced tomatoes for a chunkier texture.

• Paprika Choice: Smoked paprika adds a rich depth, while sweet paprika keeps its mellow use, which is based on your preference.

• Chickpeas Tip: Rinse canned chickpeas thoroughly to reduce sodium and improve taste.

• Thicker Stew: Simmer uncovered slightly longer if you prefer a thicker consistency.

VARIATIONS

• Add Greens: Stir in spinach or kale in the last 2 to 3 minutes for extra nutrients.

• Creamy Finish: Mix in a splash of coconut milk for creaminess and a subtle twist.

• Spice It Up: Include a pinch of red chilli flakes or cayenne for heat.

• Herbs And Citrus: Top with fresh parsley and a squeeze of lemon juice before serving for brightness.

• Grain Pairing: Serve over brown rice, couscous or bulgur for a fuller meal.

PREPPING AND STORAGE

• Refrigeration: Store leftover stew in an airtight container for up to 4 days.

• Freezing: Cool completely before freezing in single-serve containers. Freeze for up to 2 months.

• Reheating: Reheat in a pot over low heat or microwave, adding a splash of broth if needed to loosen the texture.