Healthy Crockpot Tomato Chickpea Stew

Name: Healthy Crockpot Tomato Chickpea Stew
Prep time: 15 min
Cook time: 8 h
Total time: 8 h 15 min
Yield: 6 servings
Ingredients: 1 can chickpeas, drained and rinsed; 2 cans diced tomatoes; 1 onion, chopped; 2 cloves garlic, minced; 2 carrots, diced; 1 bell pepper, diced; 2 cups vegetable broth; 1 tsp ground cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 cups fresh spinach

Highlighted under: Natural Meals

I absolutely love creating hearty meals that don’t require constant attention, and this Healthy Crockpot Tomato Chickpea Stew has become a staple in my kitchen. It combines rich tomatoes, fiber-packed chickpeas, and a medley of spices for a wholesome dish that’s both filling and nutritious. Just toss everything in the crockpot and let it do the work. It’s perfect for busy weekdays or as a comforting meal to share with loved ones. Trust me, this stew will leave you satisfied without the guilt!

Created by

Opal Kensington

Last updated on 2026-01-06T15:53:34.793Z

When I first tried making this stew, I was amazed at how simple it was to prepare. The freshness of the ingredients and the slow cooking method create a depth of flavor that’s truly comforting. I often use canned tomatoes and chickpeas for convenience, but I always opt for low-sodium options to keep it healthier.

One of my favorite tips is to add a dash of smoked paprika or cumin; these spices enhance the overall flavor profile but are quick to add. I love serving the stew with a sprinkle of fresh cilantro on top for a burst of color and freshness!

Why You'll Love This Recipe
Packed with protein and fiber from chickpeas
Rich, comforting flavors that develop over time
Effortless preparation and minimal cleanup

Choosing the Right Ingredients

The backbone of this stew lies in its vibrant ingredients. Fresh vegetables like carrots and bell peppers not only add color but also enhance the nutritional profile. When selecting your vegetables, aim for firm, crisp textures; this ensures they retain some bite after slow cooking. If you find yourself without fresh vegetables, frozen versions work well too—just add them later in the cooking process to prevent mushiness.

Using canned chickpeas makes this dish incredibly convenient, but if you're feeling adventurous, consider cooking dried chickpeas from scratch. Just remember to soak them overnight and adjust the cooking time, as dried legumes take longer to soften compared to their canned counterparts. This choice can impart a fresher flavor and better texture.

Perfecting Texture and Flavor

The magic of this stew is in its ability to develop deep, comforting flavors as it cooks. To enhance the taste, sauté the onions and garlic briefly in a pan before adding them to the crockpot. This step brightens their flavors and mellows the garlic, preventing any harshness in the final stew. Even just a couple of minutes over medium heat can elevate your dish significantly.

Make sure to taste and adjust the seasoning to your preference before serving. If the stew seems a bit too acidic from the tomatoes, a pinch of sugar can balance the flavors beautifully. Don’t hesitate to experiment with additional spices like coriander or a dash of hot sauce for a kick!

Storing and Reheating Tips

This stew keeps well in the refrigerator for up to five days, making it a great option for meal prep. Make sure to store it in an airtight container to maintain its freshness. If you want to enjoy it later, consider freezing portions in freezer-safe bags. This will allow you to portion it out easily, and it can last up to three months in the freezer.

When reheating, do so gently on the stovetop or in the microwave, adding a splash of vegetable broth if you notice it has thickened. Heating it over low-medium heat will help maintain the texture of the vegetables and allow the spices to bloom again, ensuring that every serving is as delightful as when you first made it.

Ingredients

For the Stew

1 can chickpeas, drained and rinsed
2 cans diced tomatoes
1 onion, chopped
2 cloves garlic, minced
2 carrots, diced
1 bell pepper, diced
2 cups vegetable broth
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 cups fresh spinach

Instructions

Preparation Steps

Combine Ingredients

In your crockpot, combine chickpeas, diced tomatoes, onion, garlic, carrots, bell pepper, vegetable broth, ground cumin, smoked paprika, salt, and pepper. Stir well to combine.

Cook the Stew

Set the crockpot to low and cook for 8 hours or high for 4 hours. Stir occasionally if possible.

Add Fresh Spinach

About 15 minutes before serving, stir in the fresh spinach until wilted.

Serving Suggestions

Pro Tips

Feel free to add other vegetables like zucchini or sweet potatoes to customize this stew to your liking. You can also serve it over rice or quinoa for an extra boost of nutrition.

Serving Suggestions

This Healthy Crockpot Tomato Chickpea Stew is hearty enough to stand on its own, but you can elevate your meal further with a side of crusty whole-grain bread or a light salad. A sprinkle of freshly chopped parsley or a drizzle of extra virgin olive oil right before serving can add a burst of freshness and color to your dish.

For a contrasting texture, consider serving this stew over a bed of fluffy couscous or quinoa. The nutty flavor and grainy texture complement the rich stew beautifully and can make for a filling, well-rounded meal.

Customizing Your Stew

Feel free to customize this recipe based on your taste preferences or what you have available. Adding vegetables like zucchini or potatoes can enhance heartiness, while swapping in different beans can introduce new flavors and textures. If you prefer a spicier kick, consider adding fresh chilies or cayenne pepper to the mix.

For a creamier texture, blending a portion of the stew before serving can add richness. Just take half of it and blend until smooth, then stir it back into the remaining stew to balance creaminess with the chunky textures of the diced vegetables.

Dietary Adjustments

If you're looking to make this stew gluten-free, ensure that the vegetable broth you choose is certified gluten-free, as some brands may contain gluten. Additionally, the absence of gluten in chickpeas already makes it a suitable option for those with gluten sensitivities.

For a vegan twist, the recipe already fits the bill perfectly, but if you’re looking for added protein, consider mixing in some cooked lentils or quinoa right before serving. This will enhance the stew's texture while maintaining its healthfulness and flavor.

Questions About Recipes

→ Can I make this stew in advance?

Absolutely! This stew stores well in the fridge for up to 3 days, and the flavors continue to develop.

→ Is it possible to freeze this stew?

Yes, you can freeze the stew in airtight containers for up to 3 months. Just thaw and reheat when ready to serve.

→ Can I substitute chickpeas with another ingredient?

Yes, you can use other legumes such as lentils or black beans if you prefer.

→ How can I make this stew spicier?

Add a pinch of red pepper flakes or a chopped jalapeño for some heat!