25-Minute Tomato Chickpea Stew
A vibrant, plant-based stew featuring chickpeas, Swiss chard, bell peppers, and aromatic spices. High in fiber and plant-based protein, this quick and wholesome dish is perfect for weeknight meals or meal prep.
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.
