This flavorful chickpea tomato stew is a quick, hearty dish that brings bold taste with minimal effort.
Packed with plant-based protein, fiber, and healthy fats, it’s nourishing and perfect for weeknight dinners.
Rich in vitamins and antioxidants from tomatoes, sweet potatoes, spinach, and spices, it offers a balanced, satisfying meal that’s easy to prepare and ideal for meal prep or everyday cooking.
Hearty Chickpea Tomato Stew
Equipment
- 1 large sauté pan or pot
- 1 cutting board
- 1 knife
- 1 spatula or cooking spoon
- Measuring Spoons and Cups
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 jalapeño sliced
- 1 medium sweet potato peeled and cubed
- 1 15 oz can San Marzano whole peeled tomatoes
- 1 tbsp nutritional yeast
- 2 heaping tbsp tahini
- 1 cup water
- 2 –3 cups baby spinach
- 4 –5 fresh basil leaves thinly sliced
Instructions
- Prepare Your Ingredients: Before starting, gather all your ingredients and equipment. Dice the onion finely so it cooks evenly, and mince the garlic cloves to release maximum flavor. Peel and cube the sweet potato into uniform pieces, roughly 1-inch in size, to ensure they cook consistently. Slice the jalapeño thinly, keeping seeds if you prefer more heat or removing them for a milder stew. Rinse and drain the chickpeas well to remove excess liquid and sodium.
- Sauté the Aromatics: Place a large sauté pan or pot over medium heat. Add a light drizzle of oil if desired to prevent sticking, or use a small splash of water for oil-free cooking. Once the pan is warm, add the diced onion along with a pinch of salt. Cook gently for 3–4 minutes until the onion softens and becomes translucent, releasing a natural sweetness. Then, add the minced garlic and cook for about 1 minute, stirring constantly to avoid burning, until the aroma becomes rich and fragrant.
- Toast the Spices: Sprinkle in the smoked paprika, Italian seasoning, and fennel seeds over the softened onion and garlic. Stir well for 30 seconds to 1 minute. This process “blooms” the spices, releasing their essential oils and deepening the stew’s flavor base. You’ll notice a warm, fragrant aroma that forms the foundation for the stew.
- Add the Main Ingredients: Add the rinsed chickpeas, cubed sweet potato, and sliced jalapeño to the pan. Stir thoroughly to coat them in the spice mixture. Allow them to sauté together for 1–2 minutes, ensuring each piece is evenly infused with flavor. This step helps build complexity and ensures that the vegetables and legumes begin absorbing the seasoning before the liquid is added.
- Incorporate the Tomatoes: Pour the entire can of San Marzano whole peeled tomatoes into the pan. Use a wooden spoon or spatula to crush the tomatoes directly in the pot, breaking them down into a chunky sauce. This releases their juices and creates a rich, tangy base for the stew. Stir thoroughly to mix the tomatoes evenly with the chickpeas, sweet potatoes, and spices.
- Add Liquid and Nutrients: Pour in 1 cup of water, stirring to combine. Add 1 tablespoon of nutritional yeast for a subtle umami flavor and additional nutrients. Stir well so the yeast is evenly incorporated. Then add 2 heaping tablespoons of tahini, stirring slowly until it dissolves completely into the stew. Tahini will add a creamy richness and healthy fats, balancing the acidity of the tomatoes and enhancing texture.
- Simmer Until Tender: Bring the stew to a gentle simmer, then cover the pan with a lid. Allow it to cook for 10–15 minutes over medium-low heat, stirring occasionally. Check the sweet potato pieces after about 10 minutes — they should be fork-tender but not mushy. Simmering allows flavors to meld beautifully, resulting in a hearty, deeply flavored dish.
- Add Greens and Fresh Herbs: Once the sweet potatoes are tender, add the baby spinach in batches. Stir gently to help it wilt evenly in the heat of the stew. This step adds vibrant color and nutrients without overpowering the base flavors. Finally, fold in thinly sliced fresh basil leaves for a burst of aromatic freshness.
- Taste and Adjust Seasoning: Before serving, taste the stew and adjust seasoning if needed. Add extra salt, pepper, or a pinch of smoked paprika to enhance depth. If you prefer a richer texture, stir in a little more tahini or a splash of water to adjust consistency.
- Serve and Enjoy: Ladle the stew into bowls, serving as is for a wholesome one-pot meal or over rice for a more filling option. Garnish with additional fresh basil or a sprinkle of nutritional yeast if desired. This stew pairs beautifully with warm bread, flatbread, or a light side salad.
Notes
- This stew is naturally plant-based, gluten-free, and packed with protein and fiber, making it a healthy and filling option for any meal.
- For a milder stew, remove the seeds and membranes from the jalapeño before adding.
- San Marzano tomatoes are ideal for their sweet, rich flavor, but any good-quality canned tomatoes will work well.
- Tahini adds creaminess and healthy fats, but nut or seed butter substitutes work if preferred.
- Adjust water quantities to control stew thickness — use more for a soup-like texture or less for a thicker stew.
Chef’s Secrets: Flavor Enhancements And Techniques
To elevate this chickpea tomato stew, focus on developing deep, layered flavors early in cooking.
Toasting spices with the aromatics allows their essential oils to bloom, creating a richer taste profile.
Using San Marzano tomatoes ensures a naturally sweet, low-acid base that balances the smoky paprika and fennel seeds.
Fresh basil added at the end preserves its vibrant aroma and brightness.
For a creamier stew, blend a portion of the chickpeas and sweet potatoes before adding spinach.
This technique creates a luscious texture without overwhelming the dish’s natural rustic charm.
Serving Suggestions: Perfect Pairing Ideas
This stew is versatile and pairs beautifully with a variety of accompaniments.
Serve it over steamed rice, quinoa, or millet for a complete, wholesome meal.
A side of warm crusty bread or garlic flatbread makes a comforting option for soaking up the stew’s rich broth.
For a lighter meal, serve alongside a fresh green salad with lemon vinaigrette to add brightness.
You can also top the stew with a dollop of vegan yogurt or extra tahini for added creaminess and flavor depth.
Storage Tips: Keeping Stew Fresh Longer
This stew stores exceptionally well, making it ideal for meal prep.
Allow it to cool completely before transferring to airtight containers.
Store in the refrigerator for up to 4 days.
For longer preservation, freeze the stew in portion-sized containers for up to 3 months.
Reheat gently on the stove or in the microwave, adding a splash of water or broth to restore the desired consistency.
Fresh spinach is best added just before serving to maintain texture and flavor, so store it separately if preparing in advance.
Frequently Asked Questions
1. Can I make this stew without tahini?
Yes. You can substitute tahini with almond butter, cashew butter, or sunflower seed butter for a nut-free option.
Alternatively, use pureed cooked red lentils to thicken the stew while keeping it creamy without adding nut or seed butters.
2. How spicy is this stew?
The jalapeño adds a mild to moderate heat level, but you can adjust to your taste. Removing seeds will reduce the spice, while adding extra jalapeño or chili flakes will increase it.
3. Can I use fresh tomatoes instead of canned?
Yes, fresh ripe tomatoes can work, though canned San Marzano tomatoes offer consistent flavor and sweetness.
If using fresh tomatoes, blanch, peel, and crush them before adding to the stew to maintain the intended texture.
4. Can this stew be made in advance?
Absolutely. This stew tastes even better the next day as the flavors deepen. Prepare it in advance and store it in the refrigerator for up to 4 days or freeze portions for later use.
5. How can I make this stew thicker?
To thicken the stew, simmer uncovered for a few extra minutes to reduce excess liquid. You can also blend a portion of the stew and stir it back in to add creaminess without additional ingredients.
