This tomato chickpea stew is so easy to make. Comes together in less than 30 minutes, plant-based and an all in one meal everyone will love!
I not only love easy meals, but I love when they are all in one including veggies, protein and healthy fats. This is also fully vegan and can be served over rice for an even extra filling meal!
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!
Ingredients
The perfect mix of whole food ingredients comes together to make the most amazing flavor! Here are the things you'll need to get:
- Chickpeas
- Onions
- Carrots
- Celery
- Diced tomatoes
- Veggie broth
- Seasonings
- Chard
- Brown rice 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:
- Sauté veggies, chickpeas, and seasonings.
- Add the flour and mix until coated.
- Add diced tomatoes and broth and simmer.
- Add in chard and mix until wilted.
- Top and enjoy!
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.
Tips and tricks
When making this cozy 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
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.
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
Complete and healthy meals in one bowl? Yes please! These whole food plant based recipes will keep the whole family full and satisfied:
Easy Vegan Tomato Chickpea Stew
Ingredients
- 1 cup chopped yellow or sweet onion
- 2 cloves garlic
- ½-1 teaspoon salt
- Drizzle of your favorite oil to sauté , or broth if oil free
- ½ cup chopped carrots
- ½ cup chopped celery
- 2 cans chickpeas , rinsed and drained (15 ounces each)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- ½ - 1 teaspoons crushed red pepper , depending on how spicy you like it (optional)
- 2 tablespoons brown rice flour , or use regular flour if not gluten-free
- 1 can diced tomatoes , fire roasted for extra flavor (14.5 ounces)
- 4 cups veggie broth , low sodium if needed
- 1 bunch chard , chopped
- Plain yogurt , to top (optional)
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
Nutrition and metric information should be considered an estimate.
Chelsee
So delicious!!!