Healthy Crockpot Chickpea Tomato Stew

Name: Healthy Crockpot Chickpea Tomato Stew
Prep time: 15 min
Cook time: 6 h
Total time: 6 h 15 min
Yield: 6 servings
Ingredients: 1 can of chickpeas, drained and rinsed; 1 can of diced tomatoes; 1 onion, chopped; 3 cloves of garlic, minced; 2 carrots, diced; 1 bell pepper, chopped; 2 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; Salt and black pepper to taste; 2 cups fresh spinach

Highlighted under: Healthy & Light

I love preparing this Healthy Crockpot Chickpea Tomato Stew because it's effortless and packed with flavor. It's my go-to recipe for busy weeknights, allowing me to enjoy a warm, nourishing meal without spending hours in the kitchen. The combination of hearty chickpeas, vibrant tomatoes, and aromatic spices creates a delightful stew that satisfies my cravings while keeping things healthy. Plus, it’s a fantastic way to use up any leftover vegetables! You can't go wrong with a meal that’s both simple and delicious.

Created by

Marina Lowe

Last updated on 2026-01-14T02:04:11.870Z

When I first discovered this recipe, I had a bunch of chickpeas and tomatoes that needed using up, and I was so pleased with how easy it was to make! The slow cooking process allows the flavors to meld beautifully, creating a taste that's rich and satisfying. I learned that adding a bit of smoked paprika elevates the dish, giving it a lovely depth that goes beyond basic stew.

I often like to customize this stew with whatever vegetables I have on hand, such as spinach or bell peppers, to boost its nutrient content. Not only does this make it a versatile recipe, but it’s also a great way to sneak in those extra veggies we all need!

        Why You'll Love This Recipe
        Comforting and hearty without the guilt
Packed with nutrients and plant-based protein
Perfect for meal prep and leftovers
Easily customized with seasonal vegetables

      

Choosing the Right Ingredients

The key to a flavorful stew lies in the quality of its ingredients. Select high-quality canned chickpeas and tomatoes to enhance the overall taste. If you're feeling adventurous, consider using fire-roasted tomatoes for added depth. Fresh vegetables play a crucial role, too; try to use in-season produce like zucchini or squash for optimal flavor and nutritional benefits.

For the vegetables, aim for a mix of textures—from the crunch of the bell peppers to the softness of the carrots. This creates a satisfying mouthfeel while the spices infuse their rich flavors into each bite. Don’t hesitate to experiment with other vegetables you have on hand, as the versatility of this recipe allows for great customization.

Cooking Tips for Success

When preparing your chickpea stew, make sure to sauté the onions and garlic first before adding them to the crockpot. This technique brings out their sweetness and adds a dimension of flavor that enhances the overall dish. If you're short on time, however, you can skip this step and still achieve a tasty result, though the depth of flavor may vary slightly.

Keep an eye on the cooking time, as overcooking can lead to mushy vegetables. The vegetables should be tender but still retain some structure. If using a timer, aim for around 6 hours on low or 3 hours on high, but check at the 5-hour mark if you're on low to ensure perfect texture.

Ingredients

Gather the following ingredients to make this delicious stew:

Ingredients

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

Mix well and adjust seasonings to taste.

Instructions

Follow these simple steps to cook your stew:

Prepare the Base

In your crockpot, combine the chickpeas, diced tomatoes, onion, garlic, carrots, and bell pepper. Stir in the vegetable broth along with cumin and smoked paprika.

Slow Cook

Cover and cook on low for 6 hours, or high for 3 hours, until the vegetables are tender.

Add Spinach

About 10 minutes before serving, stir in the fresh spinach to wilt it slightly. Adjust the seasoning with salt and pepper as needed.

Savor your stew with some crusty bread!

Pro Tips

For extra flavor, try adding a splash of lemon juice right before serving.

Make-Ahead and Storage Tips

This stew is ideal for meal prep, as the flavors deepen after sitting for a day. After cooling, store it in an airtight container in the fridge for up to 4 days. If you want to extend its life, consider freezing portions in freezer-safe containers. Just make sure to leave some space at the top, as the stew will expand when frozen.

When reheating, do so gently on the stovetop or in the microwave until steaming hot. If it appears too thick after storage, simply stir in a little extra vegetable broth to reach your desired consistency.

Serving Suggestions

For a heartier meal, serve the stew over a bed of cooked quinoa or brown rice, which complements the stew's texture and adds a nutritional boost. I also love topping it with a dollop of Greek yogurt or a sprinkle of feta cheese for a creamy contrast. A squeeze of fresh lemon juice adds brightness and balances the flavors beautifully.

Consider pairing the stew with crusty bread or a simple side salad to complete your meal. The warm bread is perfect for soaking up every last drop of the delicious broth!

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you will need to soak and cook them first before adding to the stew.

→ Is this stew suitable for freezing?

Absolutely! It freezes well for up to 3 months.

→ What can I serve this stew with?

It's great on its own or served with rice, quinoa, or crusty bread.

→ Can I make this in a regular pot instead of a crockpot?

Yes, just adjust the cooking time to about 1 hour on low heat until the vegetables are tender.