30 Minute Chickpea and Tomato Stew – Jarastyle

This chickpea and tomato stew is made with fresh veggies, herbs and spices in less than 30 minutes! It’s hearty, warming and absolutely delicious.

A healthy and easy thicker kind of soup, that happens to be vegan and gluten free. It uses simple whole foods and perfect for the whole family!

This post was originally published on 3/25/21.

You can also serve this tomato chickpea stew over rice, quinoa or even a baked potato! It’s a great meal to prep ahead and great to keep in the freezer for busy nights.

Ingredients

Even better is when easy and nutritious meals are packed with flavor to actually satisfy you! Between the veggies and mix of seasonings there’s so many amazing tastes. I like using red pepper to give it a kick, but if your family isn’t a big fan of heat, you can leave it out and it’s still just as fabulous!

The perfect mix of whole food ingredients comes together to make the most amazing flavor! Here are the things you’ll need to get for this chickpea stew recipe:

• Chickpeas – this fiber filled plant based protein is one of the key ingredients in this hearty stew. Use two 15-ounce cans to make it easy, or you can cook your own from dried.
• Mirepoix – a blend of yellow or sweet onions, carrots, and celery create a deep flavor profile that can’t be beat!
• Diced tomatoes – fire roasted tomatoes will give you even more flavor, but any will work.
• Garlic – fresh garlic cloves are ideal for the best taste, however jarred minced garlic can also be used.
• Veggie broth – keep this chickpea stew vegan by using vegetable broth. If you eat meat, feel free to swap it out for chicken broth if you prefer.
• Seasonings – dried thyme, paprika, and red pepper flakes round out the flavors. Use more or less to your liking. You can also try adding in other spices such as cumin, oregano, basil, etc.
• Chard – this sturdy green is our go-to in this soup recipe, but kale or spinach are good options too.
• Brown rice flour – in order to make this chickpea and tomato stew gluten free, use brown rice or another gluten free flour. Otherwise feel free to use all purpose flour.

How To Make Tomato Chickpea Stew

One of the many great things I love about this recipe is how quickly it comes together, it’s just so simple! Here’s what to do:

1. Sauté vegetables, chickpeas, and seasonings in olive oil, or vegetable broth to keep the recipe oil free.
2. Add the flour and mix until coated.
3. Stir in the diced tomatoes and broth and simmer.
4. Add in the chard and mix until wilted.
5. Dish into bowls, top, and enjoy!

NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

Serving suggestions

We like to serve this chickpea stew with plain yogurt on top, the coolness is amazing and the flavor goes perfectly! Here’s a few other ways you can serve this stew:

• Mix in more veggies like peppers, zucchini, or mushrooms.
• You can also substitute out the chard with other greens like spinach or kale.
• Serve over rice or quinoa for an extra filling meal.
• Pair with some crusty bread for dipping.
• Make it a complete fresh meal by serving it with a salad like Lentil Quinoa Salad or a crisp Romaine Salad.
• Add some heat with chili flakes, hot sauce, or harissa paste.

Tips and tricks

When making this cozy tomato chickpea stew, these suggestions should come in handy:

• Keep this stew mild by omitting the red pepper.
• Your broth, chickpeas, and tomatoes may contain salt, I recommend salting at the end to taste.
• Canned chickpeas are recommended for this recipe, you can use dried, just make sure you cook them first. If you’re unsure how, check out my guide on How to Cook Dried Chickpeas.
• This is a pretty quick recipe to make, you can chop the veggies ahead of time to make it a simple weeknight dinner.
• You can also make the soup all the way and reheat to serve. If you do this, I recommend waiting to add the greens.
• Chickpea Stew will keep in an airtight container in the refrigerator for up to 5 days.
• You can also freeze it! Store in a freezer safe airtight container for up to 3 months. I also like to add a layer of plastic wrap directly to the top of the stew to help prevent freezer burn.
• Defrost the soup before reheating.
• Reheat in a pot on the stove, or in the microwave.

Common Questions

Can you freeze chickpea stew?

Yes you can, but I would recommend waiting to add the greens until you’re serving. Store in an airtight container along with a layer of plastic wrap directly on the top of the stew. If will keep for 3 months.

Can you use canned chickpeas in stew?

You can! And I do in this recipe to keep it simple and easy. Just make sure to drain and rinse them first.

More Vegan Soup and Stew Recipes

Slurp up the last of this chickpea tomato stew and make more complete and healthy meals in one bowl! These whole food plant based recipes will keep the whole family full and satisfied:

30 Minute Chickpea and Tomato Stew

Sophia DeSantis

This chickpea and tomato stew is made with fresh veggies, herbs and spices in less than 30 minutes! It’s hearty, warming and absolutely delicious.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course 30 Minutes or Less, Main Course

Cuisine American, Italian

Servings 4

Calories 85 kcal

Ingredients 

US CustomaryMetric

 

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Shop Ingredients on Jupiter

Instructions 

• Sauté onion, garlic and salt with oil, or broth if oil free, over medium heat until onion is soft. About 5 minutes.

• Add carrots, celery, chickpeas, thyme, smoked paprika and red pepper. Saute until just browning. About 3-5 minutes.

• Add the flour and mix until coated.

• Add diced tomatoes and broth. Bring to a simmer and cook for about 10 minutes.

• Add in chard and mix until wilted.

• Serve topped with plain yogurt.

Notes

• Leave out the crushed red pepper to make this kid friendly.
• You can sub the chard with any greens you prefer.
• Adjust salt for how much sodium is in your broth, beans and diced tomatoes.

Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

Nutrition

Calories: 85kcalCarbohydrates: 17gProtein: 2gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 503mgPotassium: 431mgFiber: 3gSugar: 6gVitamin A: 4063IUVitamin C: 18mgCalcium: 70mgIron: 2mg

Nutrition and metric information should be considered an estimate.

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