This Easy Chickpea Tomato Stew is a hearty, plant-based meal that’s as simple as it is satisfying.
Packed with protein-rich chickpeas, fiber from sweet potatoes and spinach, and heart-healthy fats from tahini, it offers a nutrient-dense dinner option.
With minimal prep and a quick cook time, this flavorful stew is perfect for busy weeknights or effortless meal prep.
Chickpea Tomato Stew
Equipment
- 1 large skillet or sauté pan
- 1 Wooden spoon or spatula
- 1 Knife for chopping
- 1 cutting board
- 1 measuring cup
- 1 measuring spoon
Ingredients
- ½ medium onion diced
- 4 cloves garlic minced
- 1 tsp smoked paprika
- 2 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 can 15 oz chickpeas, rinsed and drained
- 1 jalapeno sliced
- 1 medium sweet potato peeled and cubed
- 1 can 15 oz whole peeled tomatoes (San Marzano recommended)
- 1 tbsp nutritional yeast
- 2 –3 tbsp tahini
- 1 cup water
- 2 –3 cups baby spinach
- 4 –5 fresh basil leaves thinly sliced
Instructions
- Prepare the Pan and Aromatics: Start by selecting a large skillet or sauté pan that can comfortably hold all your ingredients. Place it over medium heat and add a small drizzle of oil (optional, for preventing sticking). Once the pan is warm, add the diced onion with a pinch of salt. Sauté the onion gently for about 3–4 minutes until it becomes soft, translucent, and slightly golden at the edges. This step releases the natural sweetness of the onion, creating a flavorful base for your stew.
- Infuse Garlic Flavor: Next, add the minced garlic to the pan with the softened onion. Stir continuously for 30–60 seconds until fragrant. Be careful not to burn the garlic, as it can turn bitter quickly. The aroma should become warm and inviting, signaling that your base flavors are developing perfectly.
- Add Spices and Seasonings: Sprinkle in the smoked paprika, Italian seasoning, and fennel seeds. Stir well to coat the onions and garlic evenly with the spices. This step is crucial as it allows the spices to bloom in the heat, enhancing their depth and creating a robust flavor foundation for the stew.
- Incorporate Chickpeas, Sweet Potatoes, and Jalapeno: Add the drained chickpeas, cubed sweet potatoes, and sliced jalapeno to the pan. Stir thoroughly to combine everything with the aromatic onion and spice mixture. Let these ingredients sauté together for 1–2 minutes. This quick sauté helps the chickpeas absorb some of the spices and begins softening the sweet potatoes slightly.
- Add the Tomatoes and Crush: Open your can of whole peeled tomatoes and pour them into the pan. Using a wooden spoon or spatula, gently crush the tomatoes against the side of the pan to release their juices and break them into smaller pieces. This will create a rich tomato base for the stew. Stir to ensure the tomato pieces are evenly distributed with the other ingredients.
- Mix in Liquid and Thickening Ingredients: Pour in one cup of water, then add the nutritional yeast and tahini. Stir thoroughly until the tahini is fully incorporated and the mixture looks smooth and creamy. This step thickens the stew slightly and adds a subtle nutty flavor, giving the final dish a comforting, velvety texture.
- Simmer Until Sweet Potatoes are Tender: Bring the stew to a gentle simmer and cover the pan with a lid. Allow it to cook for 10–15 minutes, checking occasionally to ensure it’s not sticking to the bottom. Test the sweet potato cubes by inserting a knife or fork; they should pierce easily when fully cooked. The simmering allows all the flavors to meld together beautifully while the sweet potatoes soften to perfection.
- Add Fresh Greens: Once the sweet potatoes are tender, stir in the baby spinach. Let the residual heat wilt the leaves naturally, which usually takes 1–2 minutes. This preserves the vibrant green color and keeps the spinach tender yet slightly crisp.
- Finish with Fresh Basil: Remove the pan from the heat and sprinkle in the thinly sliced fresh basil leaves. Gently fold them into the stew to release their fragrant aroma without overcooking. The basil adds a bright, herbal note that perfectly complements the rich tomato and chickpea flavors.
- Serve and Enjoy: Your chickpea tomato stew is now ready to serve! Spoon it into bowls as is, or pair it with steamed rice, quinoa, or crusty bread for a heartier meal. This stew is best enjoyed warm, but it also stores beautifully for meal prep or leftovers.
Notes
- This stew is highly versatile—feel free to swap chickpeas with cooked lentils or white beans for variety.
- For a nut-free option, replace tahini with sunflower seed butter or omit entirely and add a splash of olive oil.
- Using canned San Marzano tomatoes gives a naturally sweet and rich flavor, but any high-quality whole peeled tomatoes work.
- Adjust spice levels by reducing or increasing jalapeno slices or smoked paprika.
- This recipe is perfect for meal prep and reheats beautifully, maintaining its creamy texture and bold flavors.
Chef’s Secrets for Flavor Depth
The key to a deeply flavorful chickpea tomato stew lies in layering aromas and spices carefully.
Start by gently sautéing onions until they are translucent, then add garlic just long enough to release fragrance without burning.
Blooming spices in the hot pan early ensures their oils infuse the base thoroughly.
Crushing the canned tomatoes rather than blending them creates a naturally rustic texture, while finishing with fresh basil preserves its bright, herbal aroma.
Tahini adds a subtle nuttiness and creamy richness, balancing the acidity of the tomatoes and enhancing the overall depth of flavor.
For extra complexity, consider a dash of smoked paprika or a pinch of crushed red pepper to awaken the palate without overpowering the stew.
Serving Suggestions for Maximum Enjoyment
This stew is a complete meal on its own but can be elevated with simple accompaniments.
Serve it over fluffy steamed rice, quinoa, or whole-grain couscous for a hearty, satisfying dish.
A side of warm, crusty bread or garlic naan is excellent for scooping up the rich, tomato-based sauce.
For an extra burst of freshness, garnish with a squeeze of lemon juice or a drizzle of olive oil before serving.
Pair it with a light side salad of cucumber, carrot, or mixed greens to add crunch and balance the richness of the stew.
Storage Tips for Longer Freshness
This stew stores exceptionally well, making it ideal for meal prep.
Transfer cooled leftovers to an airtight container and refrigerate for up to 4–5 days.
When reheating, gently warm on the stovetop over low heat or in the microwave, adding a splash of water if the mixture has thickened too much.
For longer storage, freeze in individual portions for up to 3 months; thaw overnight in the refrigerator before reheating.
Fresh spinach should be added only before serving when reheating frozen portions to maintain its vibrant color and texture.
Frequently Asked Questions
1. Can I make this stew spicier?
Absolutely! Increase the number of jalapeno slices, add a pinch of crushed red pepper flakes, or include a dash of cayenne.
Taste as you go to avoid overpowering the other flavors.
2. Can I use fresh tomatoes instead of canned?
Yes, fresh ripe tomatoes can be used. Chop 4–5 medium tomatoes and simmer slightly longer to allow them to break down.
The flavor will be lighter, so you may need to season more generously.
3. Is this stew suitable for meal prep?
Definitely. It keeps well in the fridge for up to 5 days and can be frozen in portions for 2–3 months.
Spinach and fresh basil are best added after reheating to maintain color and texture.
4. Can I make it creamy without tahini?
Yes, try using a mild nut or seed butter such as almond, cashew, or sunflower seed butter.
Alternatively, a splash of coconut milk or blended cooked lentils can add creaminess while keeping it plant-based.
5. Can I add other vegetables?
Absolutely! Carrots, zucchini, bell peppers, or even cauliflower can be added.
Chop them to similar sizes as the sweet potatoes for even cooking.
Adjust cooking time depending on the vegetable’s density to ensure everything is tender.
