This vibrant chickpea tomato stew is a quick, hearty, and wholesome meal that packs bold flavors with minimal effort.
High in plant-based protein and fiber, it supports digestion and sustained energy.
Enriched with tahini’s healthy fats and nutrient-dense vegetables, it’s a satisfying, low-saturated-fat option perfect for everyday dinners, meal prep, or cozy weeknight cooking.
25-Minute Hearty Chickpea Tomato Stew
Equipment
- 1 large sauté pan
- 1 sharp knife
- 1 cutting board
- 1 wooden spoon or spatula
- 1 can opener
Ingredients
- ½ medium onion diced
- 4 cloves garlic minced
- 1 tsp smoked paprika
- 2 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 15 oz can chickpeas, rinsed and drained
- 1 jalapeno sliced
- 1 medium sweet potato peeled and cubed
- 1 15 oz can San Marzano whole peeled tomatoes
- 1 tbsp nutritional yeast
- 2 –3 heaping tbsp tahini
- 1 cup water
- 2 –3 cups baby spinach
- 4 –5 fresh basil leaves thinly sliced
Instructions
- Preparing the Base Aromatics: Start by heating a large sauté pan over medium heat. You can add a splash of olive oil or your preferred cooking oil to prevent sticking and to help bring out the flavors. Once the pan is warm, add the diced onion along with a small pinch of salt. Sauté the onion gently for about 3–4 minutes, stirring occasionally, until it becomes soft, translucent, and slightly golden at the edges. This forms the flavor foundation for the stew.
- Adding Garlic for Fragrance: Next, add the minced garlic to the pan. Stir constantly for about 1 minute until the garlic becomes fragrant and golden but not burnt. Garlic adds depth and a subtle warmth to the stew, and this careful sautéing ensures it melds perfectly with the onions without overpowering the dish.
- Incorporating Spices and Seasonings: Sprinkle in the smoked paprika, Italian seasoning, and fennel seeds. Stir thoroughly so the spices coat the onions and garlic evenly. Sauté this mixture for 1–2 minutes to allow the dry spices to bloom and release their full aroma. This step intensifies the flavors and ensures your stew will have a robust, well-rounded taste.
- Adding Chickpeas and Vegetables: Add the rinsed and drained chickpeas, cubed sweet potato, and sliced jalapeno to the pan. Stir everything together so that the vegetables and chickpeas are fully coated in the aromatic mixture. Sauté this combination for 1–2 minutes, giving the sweet potato a chance to slightly soften while absorbing the spices, and allowing the jalapeno to infuse a gentle heat into the dish.
- Introducing Tomatoes: Pour in the can of whole peeled tomatoes, using your cooking spoon or spatula to crush the tomatoes gently in the pan. This releases their juices and helps form the stew’s base sauce. Stir well so that the tomatoes are evenly distributed among the vegetables and chickpeas.
- Building the Stew: Add the water, nutritional yeast, and tahini to the pan. Stir thoroughly to combine all the ingredients. The tahini will add a subtle nutty richness while also slightly thickening the stew, and the nutritional yeast contributes a savory, umami depth. Once mixed, bring the mixture to a gentle simmer over medium heat.
- Cooking the Sweet Potatoes: Cover the pan with a lid and let the stew cook for 10–15 minutes, checking occasionally. The goal is for the sweet potato chunks to become tender and fully cooked through. You can test doneness by piercing a chunk with a knife or fork; it should slide in easily without resistance. During this time, the flavors will meld beautifully, creating a harmonious and hearty stew.
- Adding Leafy Greens: Once the sweet potatoes are tender, stir in the baby spinach. Allow the heat from the stew to naturally wilt the spinach, which should take 1–2 minutes. This step adds vibrant color, a boost of nutrients, and a fresh flavor that complements the richness of the tahini and chickpeas.
- Finishing with Fresh Herbs: Finally, add the thinly sliced fresh basil leaves. Stir gently to combine. The basil provides a fragrant, herbal finish that brightens the stew and balances the savory depth from the spices, tahini, and tomatoes.
- Serving the Stew: Your stew is now ready to serve! Enjoy it as-is for a light, protein-packed meal or pair it with rice, quinoa, or crusty bread for a more substantial dinner. Leftovers can be stored in an airtight container in the refrigerator for up to 4–5 days, and the flavors often improve after sitting overnight.
Notes
- Use good-quality canned tomatoes, preferably San Marzano, for a naturally sweet, rich flavor.
- Rinse chickpeas thoroughly to remove excess sodium if using canned.
- Adjust the jalapeno according to your spice preference; removing seeds will reduce heat.
- Tahini can be substituted with almond butter, cashew butter, or sunflower seed butter for a nut-free option.
- Sweet potatoes can be replaced with butternut squash or carrots if desired.
- Nutritional yeast adds umami and depth; omit only if necessary, and consider adding a pinch of smoked paprika or miso for flavor balance.
- Stir gently when adding spinach and basil to preserve their color and texture.
Chef’s Secrets: Unlock Maximum Flavor
To get the richest flavor in this stew, layer ingredients thoughtfully.
Start by properly softening onions and garlic—this creates a sweet, aromatic base.
Blooming the spices in the pan before adding vegetables intensifies their flavor.
Don’t rush the simmer; allowing sweet potatoes to cook slowly lets their natural sweetness meld with the spices.
Finishing with fresh basil at the end preserves its bright aroma.
Small adjustments, like lightly crushing tomatoes by hand instead of fully pureeing, provide texture and visual appeal.
Serving Suggestions: Creative Pairing Ideas
This stew is versatile and can be enjoyed on its own or paired with other foods.
Serve it over steamed rice, quinoa, or couscous for a hearty, complete meal.
It also works beautifully as a filling for warm pita or as a topping for baked potatoes.
A side of lightly toasted bread or a fresh green salad complements the richness of the tahini and spices.
Garnishing with extra fresh herbs, a squeeze of lemon, or a dollop of yogurt can elevate presentation and flavor.
Storage Tips: Keep Stew Fresh Longer
Store the stew in an airtight container in the refrigerator for up to 4–5 days.
Let it cool completely before sealing to prevent condensation and sogginess.
For longer storage, freeze in portioned containers for up to 3 months; thaw in the refrigerator overnight and reheat gently over low heat to prevent splitting.
Spinach and fresh basil are best added fresh when serving rather than freezing.
Reheating slowly while stirring preserves texture and flavor, especially if using tahini or nut-based substitutes.
Frequently Asked Questions
1. Can I make this stew spicier or milder?
Yes! Adjust the heat by changing the amount of jalapeno or removing its seeds. For extra heat, add a pinch of chili flakes or cayenne powder during the spice-sauté step.
2. Can I use dried chickpeas instead of canned?
Absolutely, but soak them overnight and cook until tender before adding them to the stew. This ensures even cooking and avoids a mushy texture.
3. Is there a way to make this stew creamier?
Yes, adding extra tahini, coconut milk, or pureeing some of the sweet potato and chickpeas creates a richer, creamier texture. Stir well to integrate.
4. Can I prepare this stew ahead of time?
Yes, it’s excellent for meal prep. Store in the fridge for up to 4 days and reheat gently. Flavors often deepen overnight, making it even more delicious the next day.
5. Are there any substitutions for sweet potato?
You can use butternut squash, carrots, or even pumpkin for a similar texture and sweetness. Each adds its own subtle flavor, so adjust spices to taste.
