Go Back

Chickpea Tomato Stew

Helen T. Patterson
A quick and nourishing one-pot stew featuring chickpeas, sweet potatoes, spinach, and a rich tomato base, lightly seasoned with smoked paprika, Italian herbs, and tahini.
This plant-based dish is high in protein and fiber, making it ideal for busy weeknights or meal prep.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course
Cuisine American, Plant-Based
Servings 4

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.