Healthy Crockpot Tomato Chickpea Stew

Name: Healthy Crockpot Tomato Chickpea Stew
Prep time: 15 min
Cook time: 4 h
Total time: 4 h 15 min
Yield: 6 servings
Ingredients: 1 can (15 oz) of chickpeas, drained and rinsed; 1 can (28 oz) of crushed tomatoes; 1 onion, chopped; 2 carrots, diced; 2 cloves garlic, minced; 1 bell pepper, chopped; 2 tsp ground cumin; 1 tsp smoked paprika; Salt and pepper to taste; 2 cups vegetable broth; 2 cups spinach or kale (optional); 1 tbsp olive oil

Highlighted under: Home Healthy Meals Favorites

I absolutely love making this Healthy Crockpot Tomato Chickpea Stew when I want a hearty meal without the fuss. There's something so comforting about the smell of tomatoes and spices simmering all day. It’s incredibly easy to prepare; just toss everything into the crockpot and let it do the work for you. Plus, knowing it’s packed with protein and fiber from the chickpeas makes it even more satisfying. It’s perfect for meal prepping or serving at gatherings, and the leftovers are just as delicious!

Created by

Esme Caldwell

Last updated on 2026-01-06T16:17:34.545Z

When I first stumbled upon the idea of using chickpeas in a crockpot stew, I was intrigued. I decided to give it a shot, and boy, was I impressed with the results! The chickpeas not only added creaminess but also made the stew incredibly filling. I recommend adding a splash of lemon juice just before serving to brighten up all those lovely flavors.

After several attempts, I realized that using crushed tomatoes instead of whole ones creates a smoother texture. This really elevates the stew, allowing the spices to fully blend in and create an aromatic experience. Trust me, you’ll want to make this recipe part of your regular meal rotation!

        Why You Will Love This Recipe
        Rich in flavor thanks to the combination of tomatoes and spices
Packed with protein and fiber from chickpeas
Convenient one-pot meal that's perfect for busy days

      

Techniques for Perfect Stew

When making this Healthy Crockpot Tomato Chickpea Stew, it's essential to cut the vegetables into uniform sizes. This ensures that they cook evenly, preventing some from becoming mushy while others remain undercooked. I typically dice the carrots and bell peppers into about half an inch pieces, which allows them to soften beautifully in the slow cooker over four hours.

Additionally, sautéing the garlic and onion in the olive oil for a few minutes before adding them to the crockpot can enhance the flavor depth of the stew. The mild caramelization imparts a sweet undertone to the dish, making it even more aromatic when combined with the spices and tomatoes.

Ingredient Insights

Chickpeas are the star ingredient of this stew, not just providing protein and fiber but also contributing creaminess as they break down during cooking. For an even heartier texture, consider using dried chickpeas that have been soaked and cooked beforehand. Just remember to increase the cooking time in your crockpot when using dried legumes.

The crushed tomatoes serve as a base, infusing the dish with both acidity and sweetness. If you're looking for a different flavor profile, you could substitute one can of crushed tomatoes with diced tomatoes or even add a tablespoon of tomato paste for a richer flavor. Each of these options adds a unique character to the stew while maintaining its wholesome essence.

Serving and Storing Tips

This stew is incredibly versatile when it comes to serving. Consider pairing it with a crusty whole-grain bread or over a fluffy bed of quinoa for a complete meal. The stew also makes a delightful topping for baked potatoes, providing a satisfying and nutrient-rich option for dinner guests.

For meal prep, this stew stores beautifully in the refrigerator for up to five days, and the flavors only intensify after a day or two. To freeze, let it cool completely, then transfer to airtight containers. It can be stored for up to three months. When ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stove or in the microwave, adding a splash of vegetable broth if necessary to restore its original consistency.

Ingredients

Gather these fresh ingredients for a delicious stew:

Ingredients

1 can (15 oz) of chickpeas, drained and rinsed
1 can (28 oz) of crushed tomatoes
1 onion, chopped
2 carrots, diced
2 cloves garlic, minced
1 bell pepper, chopped
2 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 cups vegetable broth
2 cups spinach or kale (optional)
1 tbsp olive oil

All set! Let's get started on this delightful stew.

Instructions

Follow these easy steps to whip up the stew:

Prepare the Ingredients

Start by chopping the onion, carrots, and bell pepper. Mince the garlic and set aside. This will help your vegetables cook evenly.

Combine in the Crockpot

In your crockpot, combine the chickpeas, crushed tomatoes, chopped vegetables, minced garlic, cumin, paprika, and vegetable broth. Stir to mix well.

Season and Cook

Add salt and pepper to taste. Cover and cook on low for 4 hours or until vegetables are tender.

Add Greens

If using, stir in spinach or kale about 15 minutes before serving. Let it wilt and soak in the flavors.

Serve and Enjoy

Serve your stew warm, garnished with fresh herbs or a drizzle of olive oil if desired.

Your stew is ready to savor!

Pro Tips

For an extra kick, consider adding a pinch of red pepper flakes. Leftovers can be stored in an airtight container in the fridge for up to 4 days.

Variations to Try

Feel free to experiment with additional vegetables based on what you have on hand or your family’s preferences. Zucchini, sweet potatoes, or even peas can be fantastic additions. Just remember that denser vegetables like sweet potatoes will need a little extra cooking time, so consider chopping them into smaller pieces.

For a spicier kick, add a diced jalapeño or a sprinkle of red pepper flakes along with the spices. It enhances the flavor without overpowering the natural sweetness of the chickpeas and tomatoes.

Troubleshooting Common Issues

If you find that your stew is too thick, don’t hesitate to add more vegetable broth or a splash of water. This can help you achieve your desired consistency, especially if you're adding extra veggies that absorb moisture.

On the flip side, if your stew seems to be too watery, cooking it uncovered on high for the last 30 minutes can help evaporate some liquid and thicken the stew, concentrating the flavors further. Just stir occasionally to prevent anything from sticking to the bottom.

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you'll need to soak and cook them beforehand to ensure they become tender.

→ Can I freeze this stew?

Absolutely! It freezes well in airtight containers. Just defrost and reheat when ready to eat.

→ What can I serve with this stew?

Serve it with crusty bread, rice, or quinoa for a complete meal.

→ How can I make this stew spicier?

Add some diced jalapeños or a teaspoon of cayenne pepper for heat!