This vibrant chickpea tomato stew is a quick, hearty, and nutrient-packed meal that bursts with flavor despite minimal prep.
Rich in plant-based protein, fiber, and essential vitamins, it’s a wholesome option for lunch or dinner.
With creamy tahini, tender sweet potatoes, and aromatic herbs, this stew is satisfying, easy to make, and perfect for everyday cooking or meal prep.
Chickpea, Tomato, and Basil Stew
Equipment
- 1 large skillet or sauté pan
- 1 Knife (for chopping)
- 1 Cutting board
- 1 wooden spoon or spatula
- Measuring spoons and cups
Ingredients
- ½ medium onion diced
- 4 garlic cloves minced
- 1 tsp smoked paprika
- 2 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 15 oz can chickpeas, rinsed and drained
- 1 jalapeño sliced
- 1 medium sweet potato peeled and cubed
- 1 15 oz can whole peeled San Marzano tomatoes
- 1 tbsp nutritional yeast
- 2 heaping tbsp tahini
- 1 cup water
- 2 –3 cups baby spinach
- 4 –5 fresh basil leaves thinly sliced
Instructions
- Prepare the Pan and Onion: Place a large skillet or sauté pan over medium heat. Add a small drizzle of olive oil or your preferred cooking oil to prevent sticking and enhance flavor. Once the pan is warm, add the diced onion with a pinch of salt. Sauté gently for 3–4 minutes, stirring occasionally, until the onions are soft, translucent, and slightly golden at the edges. This releases the natural sweetness and forms the flavorful base of the stew.
- Sauté Garlic and Toast Spices: Add the minced garlic to the onions and stir continuously for about one minute until fragrant. Immediately sprinkle in smoked paprika, Italian seasoning, and fennel seeds. Stir for another 1–2 minutes to lightly toast the spices, unlocking their aroma and creating a rich, layered flavor foundation for the stew.
- Add Chickpeas, Sweet Potato, and Jalapeño: Fold in the drained chickpeas, cubed sweet potato, and sliced jalapeño. Mix thoroughly so that the spices coat the chickpeas and vegetables evenly. Sauté for 2–3 minutes to slightly soften the sweet potatoes and allow the jalapeño to release its mild heat, balancing the flavors of the stew.
- Incorporate Tomatoes and Crush: Pour the entire can of whole peeled San Marzano tomatoes into the pan. Using a wooden spoon or spatula, gently crush the tomatoes directly in the pan, breaking them into smaller pieces. Stir well to combine with the chickpeas, sweet potato, and spices. The tomatoes form a rich, tangy base that thickens as the stew simmers, binding the ingredients together.
- Add Tahini, Nutritional Yeast, and Water: Add tahini, nutritional yeast, and 1 cup of water to the pan. Stir thoroughly to fully incorporate. Tahini adds a creamy, nutty richness, while nutritional yeast introduces umami depth. Adjust water to achieve your preferred consistency—the stew should be hearty but not too thin.
- Simmer Until Sweet Potatoes Are Tender: Reduce the heat to low-medium and cover the pan. Let the stew simmer gently for 10–15 minutes, stirring occasionally to prevent sticking. Test the sweet potatoes by piercing them with a fork; they should be tender but intact. This step allows the flavors to meld and the chickpeas to absorb the tomato and spice mixture.
- Wilt the Spinach: Stir in the baby spinach leaves and cover the pan for 1–2 minutes to let them wilt naturally from residual heat. Spinach adds a fresh, vibrant color, mild flavor, and extra nutrients like iron and vitamins A and C. Fold gently to incorporate without overcooking.
- Finish with Fresh Basil: Remove the pan from heat and sprinkle in the thinly sliced fresh basil leaves. Fold them carefully into the stew to preserve their bright aroma and flavor. Fresh basil adds a refreshing herbal note that complements the creamy, smoky, and slightly spicy flavors.
- Serve and Enjoy: Spoon the stew into bowls. Enjoy on its own or with rice, quinoa, or crusty bread. Optional garnishes include a drizzle of extra tahini, a squeeze of lemon, or a sprinkle of chili flakes. The result is a comforting, nutrient-dense, plant-based stew, perfect for quick weeknight dinners, meal prep, or sharing with family.
Notes
- Use high-quality canned tomatoes like San Marzano for the best flavor; they are naturally sweet and less acidic.
- Tahini can be substituted with almond butter, cashew butter, or sunflower seed butter for nut-free or milder flavor variations.
- Adjust the jalapeño according to your spice preference; remove seeds for less heat.
- Chickpeas can be swapped with cooked lentils or white beans for a different texture while maintaining protein content.
- The stew thickens naturally as it simmers, but adding a small splash of water while reheating can adjust consistency if needed.
- Nutritional yeast adds umami and subtle cheesiness; it can be skipped or replaced with vegan Parmesan for variation.
Chef’s Secrets For Flavor Depth
To elevate this stew beyond the basics, focus on layering flavors.
Sauté the onions slowly to bring out their natural sweetness, then toast the spices briefly to release their essential oils—this forms the aromatic backbone of the stew.
Adding tahini at the simmer stage ensures a creamy texture without overpowering the vegetables.
For extra richness, finish with a splash of lemon juice or a small drizzle of olive oil just before serving.
Fresh herbs like basil or parsley should always be added last to preserve their bright flavor.
Serving Suggestions For Meal Enjoyment
This chickpea tomato stew is versatile and pairs beautifully with grains or bread.
Serve it over fluffy rice, quinoa, or couscous for a hearty, filling meal.
For lighter options, enjoy it on its own or with a side of steamed greens.
Garnish with extra tahini, fresh herbs, or a sprinkle of chili flakes for an added burst of flavor.
It also works wonderfully as a meal-prep option; portion it into containers for easy weekday lunches.
Storage Tips For Best Results
Allow the stew to cool slightly before storing it in airtight containers.
It can be refrigerated for up to 4 days, making it perfect for meal prep.
The flavors often improve after a day as the spices meld.
For longer storage, freeze portions in freezer-safe containers for up to 3 months.
When reheating, add a splash of water or broth to restore the stew’s consistency.
Avoid overcooking spinach during storage; it’s best added fresh or just before serving.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If using dried chickpeas, soak them overnight and cook until tender before adding to the stew.
This will require additional cooking time but provides a firmer texture and a slightly nuttier flavor.
2. Is this stew gluten-free?
Absolutely. All the ingredients listed are naturally gluten-free.
Just ensure any substitute ingredients, like nutritional yeast or broth, are certified gluten-free if you have dietary concerns.
3. Can I make this stew spicier or milder?
Yes, adjust the jalapeño according to your preference.
Removing the seeds will reduce heat, while adding extra chili flakes or a second jalapeño will increase it.
Smoked paprika also adds a mild smoky warmth.
4. How can I make the stew creamier without tahini?
If you prefer not to use tahini, try blending in cooked red lentils or cashew cream.
Both options provide a smooth texture and add subtle richness without changing the overall flavor profile.
5. Can this stew be frozen and reheated?
Yes, it freezes very well. Portion it into freezer-safe containers and store for up to 3 months.
Thaw overnight in the refrigerator, then gently reheat on the stove or in the microwave, adding a splash of water or broth to loosen the consistency if needed.
