This Tomato Chickpea Stew is a hearty, nutrient-packed plant-based dish that combines the creaminess of chickpeas with vibrant vegetables and aromatic spices.
The combination of Swiss chard, bell peppers, and jalapeños adds layers of flavor while providing a rich source of vitamins, antioxidants, and fiber.
Chickpeas deliver plant-based protein, making this stew filling and satisfying for lunch or dinner.
The inclusion of olive oil introduces healthy fats, supporting heart health without adding saturated fat.
Quick to prepare and easy to customize with pantry staples or fresh produce, this stew is perfect for everyday cooking, weeknight dinners, or meal prep.
Its bold spices, fresh herbs, and comforting warmth make it a flavorful, wholesome choice for plant-based diets or anyone seeking a simple, healthy, and hearty stew.
Must-Have Tools for Perfect Results
10-Inch Deep Skillet
Perfect for sautéing vegetables and simmering the stew evenly. Its depth prevents spills while providing ample space for stirring and layering flavors.
Cutting Board
Essential for safely chopping vegetables, herbs, and peppers. A sturdy board ensures precision and keeps your countertop protected.
Chef’s Knife
A sharp knife allows quick, efficient chopping and dicing of vegetables, garlic, and herbs. It’s versatile for all kitchen prep tasks.
Mixing Bowl: Ideal for crushing tomatoes and holding chickpeas before adding them to the skillet. A multi-purpose bowl is invaluable for prep, mixing, and serving.
Measuring Spoons
Ensure precise seasoning and spice balance. Accurate measurement helps maintain consistent flavor every time you cook.
25-Minute Tomato Chickpea Stew
Equipment
- 1 10-inch deep skillet
- 1 Cutting board
- 1 Chef’s Knife
- 1 Mixing bowl
- 1 Measuring Spoons
Ingredients
- 1½ cups cooked chickpeas or 1 15-ounce can, including liquid
- 1 18- ounce jar whole peeled tomatoes or diced tomatoes
- 2 tablespoons extra-virgin olive oil
- ½ medium onion finely chopped
- ½ bunch Swiss chard stems chopped, leaves reserved
- ½ large red bell pepper diced (or roasted jarred pepper)
- 1 jalapeño stemmed, seeded, and finely chopped (or ½ teaspoon harissa)
- 2 cloves garlic minced
- 1 teaspoon paprika
- ½ teaspoon smoked paprika
- ¾ teaspoon ground cumin
- 1 –2 teaspoons sea salt start with 1½ tsp
- Freshly ground black pepper to taste
- 2 tablespoons chopped flat-leaf parsley
- 2 tablespoons chopped cilantro
Instructions
- Prepare Chickpeas and Tomatoes : Begin by draining the cooked chickpeas in a medium bowl, reserving about 1/4 cup of the liquid to add later for extra flavor and creaminess. In a separate mixing bowl, crush the whole peeled tomatoes with a fork or your hands until slightly broken down, creating a chunky base for the stew. Set both aside while you prep the vegetables.
- Sauté Vegetables; Heat the olive oil in a deep 10-inch skillet over medium heat. Add the finely chopped onion, chopped chard stems, and diced red bell pepper, stirring occasionally until the vegetables are soft, tender, and translucent, about 4–5 minutes. This step releases the natural sweetness of the vegetables and builds the aromatic foundation for the stew.
- Add Aromatics and Spices : Stir in the minced jalapeño and garlic, cooking until fragrant, about 1 minute, being careful not to burn the garlic. Sprinkle in the paprika, smoked paprika, ground cumin, sea salt, and freshly ground black pepper, tossing to coat the vegetables evenly and allow the spices to bloom and enhance their flavors.
- Combine Chickpeas and Tomatoes: Add the drained chickpeas and crushed tomatoes to the skillet, along with 1/4 cup of the reserved chickpea liquid. Stir gently to combine, lower the heat to a simmer, and cook for 8 minutes, letting the flavors meld and the liquid slightly reduce to thicken the stew.
- Add Swiss Chard Leaves : Fold in the reserved Swiss chard leaves and cook for an additional 3 minutes, just until the leaves are wilted but still vibrant. This step preserves their nutrients and adds a fresh, earthy flavor to the stew.
- Finish with Fresh Herbs: Remove the skillet from heat and stir in the chopped parsley and cilantro, distributing them evenly for a bright, fresh finis.Serve the stew immediately, allowing each bowl to showcase the rich, layered flavors of chickpeas, tomatoes, and aromatic herbs.
Notes
- Use either cooked chickpeas or canned chickpeas; if using canned, include a bit of the liquid for extra flavor.
- Crushing the tomatoes by hand creates a chunkier texture, but a blender can be used for a smoother stew.
- Adjust the heat by adding more or fewer jalapeños or using harissa for a smoky spice.
- Swiss chard stems take slightly longer to cook than the leaves; sauté them first to ensure tenderness.
- This stew tastes even better the next day as the flavors have time to meld.
Chef’s Secrets: Flavor-Building Tips
The key to a deeply flavorful Tomato Chickpea Stew is layering ingredients in stages.
Start by sautéing the onion, bell pepper, and chard stems to release their natural sweetness, then bloom your spices in the hot oil to maximize aroma and depth.
Reserving a bit of chickpea liquid allows you to adjust consistency without diluting flavor.
For added creaminess, try blending a small portion of chickpeas into the stew before adding the remaining whole chickpeas.
Fresh herbs like parsley and cilantro should always be added at the end to retain their bright color and vibrant flavor.
Serving Suggestions: Delicious Pairing Ideas
Serve this stew hot with warm crusty bread, garlic naan, or over steamed rice for a complete, comforting meal.
A dollop of vegan yogurt or a drizzle of olive oil enhances richness and balances the spices.
It also pairs well with a light green salad or roasted vegetables for a balanced, fiber-rich dinner.
Garnishing with extra fresh herbs adds a pop of color and freshness.
Storage Tips: Keep Fresh Longer
Store the stew in an airtight container in the refrigerator for up to 4–5 days.
To reheat, gently warm on the stovetop over medium heat, adding a splash of reserved chickpea liquid or water if it has thickened.
This stew also freezes well: portion into freezer-safe containers and thaw overnight in the refrigerator before reheating.
Avoid overcooking when reheating to maintain the texture of the chickpeas and vegetables.
Frequently Asked Questions: Common Recipe Queries
1. Can I use canned tomatoes instead?
Yes! Use diced or whole canned tomatoes. Crushing whole tomatoes by hand adds a rustic texture, but diced works just as well.
2. How spicy is this stew?
The heat depends on your choice of jalapeño or harissa. Adjust to taste by adding less or more according to your preference.
3. Can I substitute other greens for Swiss chard?
Absolutely. Kale, spinach, or collard greens work well. Add them according to their cooking time: sturdy greens first, delicate ones near the end.
4. Is this stew suitable for meal prep?
Yes! This stew keeps well in the fridge for 4–5 days and flavors intensify over time. It can also be frozen in portions for later use.
5. How can I make it creamier without dairy?
For extra creaminess, blend a portion of chickpeas into the stew or add a splash of coconut milk or cashew cream.
This recipe is inspired by pamelasalzman and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
