This Coconut Tomato Chickpea Stew is a comforting one-pot meal that combines rich, creamy coconut milk with protein-packed chickpeas and nutrient-dense spinach.
Bursting with warming spices and fiber, it’s plant-based, heart-healthy, and low in saturated fat.
Quick to prepare and perfect for everyday cooking, this stew is both satisfying and versatile for meal prep or weeknight dinners.
Easy Coconut Tomato Chickpea Stew
Equipment
- 1 medium saucepan
- 1 spatula or wooden spoon
Ingredients
- 1 tsp olive oil for cooking
- 1 small yellow onion diced
- 14.5 oz can petite diced tomatoes drained (or 1 ½ cups seeded diced tomatoes)
- 3 cloves garlic minced
- 1 tsp fresh ginger grated
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ¼ tsp ground black pepper
- ¼ tsp ground coriander
- ⅛ tsp ground cumin
- ⅛ tsp cayenne pepper
- 1 ½ cups vegetable broth
- 15 oz can chickpeas drained and rinsed
- 1 ¼ cups lite coconut milk more for creamier stew
- 1 tbsp pure maple syrup
- 1 heaping tsp creamy peanut butter nut butter, or tahini (optional)
- 2 –3 cups loosely packed spinach roughly chopped
- Salt to taste
Suggested Toppings and Accompaniments (optional):
- Drizzle of olive oil
- Fresh cilantro leaves
- Your favorite grain
- Artisan bread or naan
Instructions
- Prepare Your Ingredients: Before you begin cooking, gather all your ingredients. Dice the onion finely, mince the garlic cloves, grate the ginger, and roughly chop the spinach or any leafy green you’re using. Drain and rinse the canned chickpeas, and set aside the coconut milk and vegetable broth. Having everything ready will make the cooking process smooth and stress-free.
- Heat the Oil and Sauté Onions: Place a medium saucepan or high-sided pot over medium-low heat. Add a drizzle of olive oil and let it warm until it shimmers. Carefully add the diced onion and sauté gently for about 5 minutes, stirring occasionally. Cook until the onions are soft and translucent, releasing their natural sweetness. This forms a flavorful base for the stew.
- Cook the Tomatoes: Add the drained diced tomatoes to the pan with the onions. Stir them in, allowing the tomatoes to mingle with the softened onions. Cook for 8–10 minutes, stirring occasionally, until the tomatoes break down slightly and start forming a saucy consistency. This step helps deepen the flavor and reduce any excess acidity.
- Bloom the Spices: Next, add the minced garlic, grated ginger, smoked paprika, turmeric, ground black pepper, coriander, cumin, and cayenne pepper. Stir constantly for 2–3 minutes until the spices release their aroma. Blooming the spices in the hot oil enhances their flavor and creates a fragrant, inviting base for the stew.
- Add Liquids and Chickpeas: Pour in the vegetable broth and lite coconut milk. Stir well to combine with the spiced tomato mixture. Add the drained chickpeas, ensuring they are evenly distributed. At this point, also stir in the maple syrup, which balances the tomato’s acidity, and the optional nut butter or tahini, which adds creaminess and a subtle nutty depth.
- Simmer the Stew: Bring the mixture to a gentle simmer over medium-low heat. Cover the pot with a lid and let it cook for 20–30 minutes. Stir occasionally, ensuring the chickpeas soften evenly. For a richer, more comforting texture, allow the stew to cook toward the longer end of the range. The flavors will meld beautifully, creating a creamy, aromatic stew.
- Adjust Seasoning: After the chickpeas are tender, taste the stew. Add salt gradually, adjusting to your preference. You can also tweak other seasonings here, adding a touch more cayenne for heat or a pinch of paprika for smokiness. This ensures your stew is perfectly balanced before adding the greens.
- Incorporate the Spinach: Remove the lid and add the chopped spinach to the pot. Stir gently until the leaves wilt, which should take just 2–3 minutes. The vibrant green color and fresh flavor of the spinach elevate the dish, adding nutrients and a delightful texture contrast to the creamy stew.
- Serve and Garnish: Spoon the stew over your favorite grain, such as rice, quinoa, or couscous, or enjoy it with warm artisan bread or naan. Drizzle a little olive oil on top and garnish with fresh cilantro leaves if desired. The final presentation should be colorful, fragrant, and inviting, highlighting the creamy, spiced goodness of the stew.
- Enjoy Your Meal: Serve the Coconut Tomato Chickpea Stew hot. Savor the combination of creamy coconut, spiced tomato, tender chickpeas, and fresh greens in every bite. This versatile stew is perfect for a comforting weeknight dinner, meal prep for the week, or a healthy, filling plant-based option anytime.
Notes
- This stew is forgiving and ideal for beginners or quick weeknight dinners.
- Canned chickpeas and tomatoes save time, but fresh ingredients work beautifully for a vibrant flavor.
- Adjust spices to taste—add more cayenne for heat or extra smoked paprika for smokiness.
- Spinach, kale, or other leafy greens can be swapped freely.
- Optional peanut butter or tahini adds a subtle creaminess and balances tomato acidity.
Chef’s Secrets for Maximum Flavor
To elevate the flavor of this stew, take your time sautéing the onions until fully translucent and slightly caramelized—this step builds a deep, savory foundation.
Blooming the spices in the hot oil before adding liquids intensifies their aroma, ensuring every bite is flavorful.
For a creamier stew, stir in an extra splash of coconut milk at the end.
Finally, allowing the stew to simmer gently rather than boiling ensures the chickpeas absorb the flavors evenly without splitting.
Serving Suggestions to Impress Guests
This stew is versatile and pairs beautifully with a variety of sides.
Serve it over fluffy rice, nutty quinoa, or pearl couscous to soak up the rich sauce.
Freshly baked naan or crusty artisan bread works wonderfully for dipping.
Garnish with fresh cilantro or a drizzle of olive oil to add brightness.
For a heartier meal, you can top it with roasted chickpeas or toasted nuts, giving an extra layer of texture that makes the dish perfect for dinner parties or cozy family meals.
Storage Tips for Easy Meal Prep
Store the stew in an airtight container in the refrigerator for up to 4 days.
The flavors actually deepen over time, making leftovers even more delicious.
For longer storage, freeze in individual portions for up to 3 months; just thaw overnight in the fridge and reheat gently on the stovetop or in the microwave.
When reheating, add a splash of coconut milk or broth to restore the creamy texture, and stir in fresh spinach at the end to maintain its vibrant color and nutrients.
Frequently Asked Questions
1. Can I use canned coconut milk instead of lite?
Yes! Full-fat coconut milk will make the stew richer and creamier, but lite coconut milk keeps it lighter with fewer calories and saturated fat.
Both work beautifully depending on your preference.
2. Can I make this stew spicier or milder?
Absolutely. Adjust the cayenne pepper to increase heat or omit it entirely for a milder stew.
You can also add extra smoked paprika for depth without adding spice.
3. Can I use other beans instead of chickpeas?
Yes, white beans, kidney beans, or lentils are excellent alternatives.
Keep in mind that cooking times may vary depending on whether your beans are canned or pre-cooked.
4. Can I make this stew ahead of time?
Definitely! The stew can be made a day or two in advance. Refrigerate overnight to allow the flavors to meld.
Just add the spinach before serving to keep it fresh and vibrant.
5. How can I make this stew gluten-free or low-carb?
The stew itself is naturally gluten-free.
For low-carb serving options, skip grains and serve over cauliflower rice, spiralized vegetables, or enjoy it as a hearty standalone soup.
