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Tomato chickpea stew with spinach is an easy and hearty weeknight meal. Stewed chickpeas simmer in a spiced tomato sauce with onions, carrots, and garlic, then they're finished with spinach and tahini for a thick, creamy texture.
The healthy chickpea stew recipe is vegan, plant-based, oil-free, and great for meal prep. Serve it over rice, quinoa, or couscous for a satisfying, cozy bowl. You could even scoop it up with pita bread or garlic bread. The simple recipe is an easy, oil-free vegan dinner and works great for meal prep lunches.
For more chickpea dinner recipes, try spiced chickpeas with couscous, hummus bowl, or chickpea orzo soup.
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Recipe features
- Easy chickpea stew made in one pot and weeknight friendly
- Vegan, dairy-free, plant-based, oil-free, and gluten-free
- Thick and hearty recipe that's perfect for meal prep lunches
- Freezer-friendly and great for make-ahead healthy vegan dinner
Ingredient notes and substitutions
The chickpea tomato stew utilizes simple ingredients, but please refer to the recipe card below for the full list of ingredients and exact measurements.
Carrots - The carrots pack in more veggies and add a slight sweetness. If needed, leave them out or swap them with diced zucchini (zucchini won't add sweetness, but it's a great quick-cooking veggie option).
Crushed red pepper flakes - Add ¼ to ½ teaspoon for a little heat, or omit for a mild stew. Crushed red pepper flakes are not the same as cayenne pepper; they are milder than cayenne pepper.
Tomato paste - Cooking tomato paste deepens flavor and helps create a richer tomato sauce for chickpeas. If you're cooking oil-free, keep water nearby to deglaze if it starts sticking. Add 1 to 2 tablespoons of water at a time as needed. The sweetness from the tomato paste will help balance the acidity from the crushed tomatoes.
Chickpeas - Canned chickpeas keep this simple chickpea recipe quick and easy. Two cans can be replaced with 3 cups of cooked chickpeas. You can also swap in white beans or butter beans for a similar hearty texture.
Crushed tomatoes - We use crushed tomatoes for a thicker texture. Canned diced tomatoes will make a thinner consistency.
Vegetable broth - The recipe calls for low-sodium vegetable broth; if you use regular broth, vegetable bouillon cubes, or paste, you may want to adjust the salt in the recipe. Some brands can be very salty.
Spinach - Fresh spinach wilts quickly, but you can also use kale or Swiss chard (remove stems and tear leaves into bite-sized pieces).
Tahini - Adds creaminess to the stew. As a substitute for tahini, try cashew butter or hummus. Cashew butter is sweeter and less earthy compared to tahini.
Tips
- Keep the pot covered while simmering so the stew doesn't reduce too quickly.
- For oil-free sautéing, add water a splash at a time if the onions, carrots, or tomato paste stick.
- If you prefer a thinner stew, add extra vegetable broth until it's the consistency you like.
- If the tomatoes taste too acidic, stir in a pinch of sugar to balance the flavor.
How to make stewed chickpeas with tomatoes
1. Heat a non-stick large saucepan or a large high-sided sauté pan with a lid, over medium to medium-low heat, and cook the onion and carrots with a pinch of salt for 5 to 7 minutes or until the onions become translucent and the carrots soften. For oil-free cooking, add a tablespoon of water at a time if the onion or carrots start to stick, or cook them in a neutral-tasting oil.
2. Stir in the garlic, ground cumin, smoked paprika, ground coriander, and crushed red pepper, then cook for about 30 seconds to 1 minute.
3. Stir in the tomato paste to coat the onions and carrots, and cook for about 30 seconds to 1 minute. Be cautious with tomato paste when using oil-free cooking methods, as it can burn easily and stick to the pan. Have a squirt bottle or cup of water nearby to deglaze the pan if the tomato paste sticks too much.
4. Add the vegetable broth and deglaze the pan. Use a wooden spoon or silicone spatula to scrape off the browned bits on the bottom of the pan.
5. Add the crushed tomatoes, chickpeas, and salt. Bring to a gentle simmer, then cover and cook 20 minutes, stirring occasionally.
6. Then stir in the spinach or kale until it's wilted, then add the tahini.
Easy chickpea stew variations
Mediterranean-inspired: Stir in sliced olives, add to taste, and adjust the salt if needed.
Add veggies: Mix in roasted cauliflower florets or sautéed zucchini.
Za'atar: Finish with a sprinkle of za'atar seasoning and top with chopped fresh parsley.
Garam masala: Finish with garam masala and chopped fresh cilantro.
Serving suggestions
Serve with: white rice, brown rice, quinoa, couscous, garlic bread, or pita
Garnish: chopped fresh cilantro or parsley, extra red pepper flakes
Sides: roasted broccoli, cauliflower, sautéed zucchini, sautéed green beans, or a simple salad
Storage
Refrigerator - Cool completely and store in airtight containers in the refrigerator for up to 5 days. For meal prep, portion into individual servings with rice or quinoa for easy lunches.
Freeze - Store cooled leftovers in an airtight container in the freezer for about 3 months. Freeze the stew by itself, without rice or couscous. Label the container with the recipe name, the date, and how many servings.
Reheating - Thaw overnight in the refrigerator if frozen. Reheat on the stovetop or in the microwave until warmed through. If you reheat on the stovetop, stir frequently and add a splash of vegetable broth if the stew becomes too thick.
Frequently asked questions
If you want to use dried chickpeas, you'll need to cook them separately, then add them to the stew. One cup of dried chickpeas will produce about 2 ½ to 3 cups when cooked, which is roughly two cans.
Add a little bit of vegetable broth to thin out. The recipe does make a thick stew to be served with rice, couscous, or bread. Be sure to cook it covered to prevent too much liquid evaporation.
Let the stew simmer longer with the lid off and stir occasionally until it reaches the desired thickness.
Yes, but the stew will be thinner and chunkier. If the stew is too thin, simmer it uncovered until it reaches the desired consistency. You can also try mashing some of the chickpeas to make it thicker.
Related recipes
I hope you enjoyed the recipe! If you did, feel free to rate it and leave a comment.
Recipe
Easy Tomato Chickpea Stew
- Total Time: 37 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Tomato chickpea stew with spinach is an easy, hearty weeknight meal. Stewed chickpeas simmer in a spiced tomato sauce with onions, carrots, and garlic, then they're finished with spinach and tahini for a thick, creamy texture.
Ingredients
- 1 onion, finely diced
- 3 large carrots, peeled and diced
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground coriander
- ¼ to ½ teaspoon crushed red pepper
- 2 tablespoons tomato paste
- 1 cup low-sodium vegetable broth
- 1 can (28 oz/ 794 g) crushed tomatoes
- 2 cans (15 oz/425 g each) chickpeas, drained and rinsed
- ¾ teaspoon salt, or to taste
- 2 cups fresh spinach or fresh kale, removed from stem and torn into bite-sized pieces
- 1 tablespoon tahini
- For serving: brown rice, white rice, quinoa, couscous, pita, or bread
Instructions
- Heat a non-stick large saucepan or a large high-sided sauté pan with a lid, over medium to medium-low heat, and cook the onion and carrots with a pinch of salt for 5-7 minutes or until the onions become translucent and the carrots soften. For oil-free cooking, add a tablespoon of water at a time if the onion starts to stick, or cook the onion and carrots in a neutral-tasting oil.
- Stir in the garlic, ground cumin, smoked paprika, ground coriander, and crushed red pepper, then cook for about 30 seconds to 1 minute.
- Stir in the tomato paste to coat the onions and carrots, and cook for about 30 seconds to 1 minute.
- Add the vegetable broth and deglaze the pan. Use a wooden spoon to scrape off the browned bits on the bottom of the pan.
- Stir in the crushed tomatoes, chickpeas, and salt, then bring to a gentle simmer.
- Cook covered for 20 minutes, stirring occasionally to make sure the bottom isn't burning.
- Then stir in the spinach or kale until it's wilted, then add the tahini.
Notes
Cook covered to prevent too much liquid evaporation.
I use low-sodium vegetable broth; if you use regular vegetable broth, vegetable bouillon cubes, or paste, you may want to adjust the salt in the recipe.
- Prep Time: 10 minutes
- Cook Time: 27 minutes
- Category: main course
- Method: stovetop
- Cuisine: American
Patsy says
That was delicious, thank you for the recipe! We've been enjoying it as an easy weeknight meal. I usually have most of the ingredients on hand.
Allie says
You're welcome! I'm glad you enjoyed the recipe and thank you for leaving a comment.