Creamy Tomato Chickpea Stew

Name: Creamy Tomato Chickpea Stew
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, chopped; 3 cloves garlic, minced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1 can (14 oz) diced tomatoes; 1 can (14 oz) coconut milk; 1 can (15 oz) chickpeas, drained and rinsed; Salt and pepper to taste; Fresh cilantro for garnish

Highlighted under: Healthy & Light

I absolutely adore making this Creamy Tomato Chickpea Stew when I want something hearty and satisfying yet incredibly easy to prepare. The combination of creamy coconut milk and tangy tomatoes creates a luscious base that perfectly complements the protein-packed chickpeas. In just under an hour, I can whip up this wholesome meal that’s perfect for weeknight dinners or meal prep. Plus, it’s versatile enough to tailor to your spice preference, making it a staple in our kitchen.

Created by

Autumn Pierce

Last updated on 2026-01-18T03:10:13.604Z

When I first made this Creamy Tomato Chickpea Stew, I wanted to create a warming dish that didn’t take hours but still delivered on flavor. After some experimentation, I found that a base of sautéed onions, garlic, and spices really enhances the overall taste. Adding coconut milk gives it that creamy richness without overwhelming the other ingredients.

I've experimented with various veggies like spinach and bell peppers in this stew, and honestly, you can’t go wrong. Each addition brings its unique flavor, making it even more nutritious and delightful. I usually serve it over rice or with crusty bread for the ultimate comfort meal!

        Why You'll Love This Recipe
        Creamy coconut milk adds a rich texture
Packed with protein from chickpeas
Flexible recipe to suit your preferred spices
Healthy, quick, and satisfying meal

      

Understanding Ingredients

Each ingredient in this Creamy Tomato Chickpea Stew plays a specific role that contributes to its flavor and texture. The olive oil serves as the base for sautéing the aromatics, allowing the onions and spices to release their essential oils. Using fresh garlic and onion is crucial; they provide a depth of flavor that canned versions lack. Choose a high-quality coconut milk, as this will determine the creaminess of your stew. Look for one with a higher fat content for a luxurious mouthfeel.

The chickpeas are the star of the show not only for their protein-packed nutrition but also for their ability to absorb the stew's flavors. If you want to reduce prep time, canned chickpeas are a great shortcut, but be sure to rinse them to remove excess sodium. Alternatively, you can use dried chickpeas; just soak and cook them beforehand for the best texture. Diced tomatoes bring acidity and sweetness, balancing out the richness of the coconut milk.

Techniques for Perfect Stew

When sautéing your onions, aim for a translucent appearance, which usually takes about 5 minutes over medium heat. Stirring occasionally will help prevent them from burning and allow them to caramelize lightly, enhancing their sweetness. Don't rush the process; the aromatics should reach a golden color before you add the spices. This ensures that their flavors meld beautifully into the stew, taking it from good to great. If your pot starts to brown too quickly, reduce the heat to avoid bitterness.

As you simmer the stew, keep an eye on the consistency. If you prefer a thicker stew, allow it to reduce uncovered for a few more minutes. Conversely, for a thinner consistency, add a splash of vegetable broth or additional coconut milk. Remember, the dish will thicken slightly upon cooling, so keep that in mind before serving. Garnishing with fresh cilantro not only adds color but also brings freshness to the rich flavors, enhancing the overall experience.

Ingredients

Gather the following ingredients to make this delicious stew:

Ingredients

1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk
1 can (15 oz) chickpeas, drained and rinsed
Salt and pepper to taste
Fresh cilantro for garnish

Make sure to have all ingredients prepared for a smooth cooking process!

Instructions

Follow these steps to create your Creamy Tomato Chickpea Stew:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until translucent. Stir in the minced garlic, cumin, and smoked paprika, cooking for another minute until fragrant.

Add Tomatoes and Chickpeas

Pour in the diced tomatoes with their juices and the chickpeas. Stir everything together and let it simmer for about 10 minutes.

Incorporate Coconut Milk

Add the coconut milk to the pot, mixing well. Allow the stew to cook for an additional 10 minutes on low heat. Season to taste with salt and pepper.

Serve and Garnish

Once thickened to your preference, remove from heat. Serve hot, garnished with fresh cilantro.

Enjoy your hearty and creamy stew!

Pro Tips

Feel free to adjust the spices based on your taste and try adding different vegetables to enhance the stew’s nutrition and flavor.

Serving Suggestions

This Creamy Tomato Chickpea Stew can be served on its own as a satisfying meal, but you can also elevate it with side dishes. Consider pairing it with fluffy rice, quinoa, or crusty bread to soak up the luscious sauce. For a complete meal, top with a dollop of yogurt or a sprinkle of feta cheese. Adding fresh lime juice just before serving can brighten the flavors even more, making each bite vibrant.

Leftovers taste even better the next day as the flavors continue to meld, making it ideal for meal prep. If you want to store them, let the stew cool to room temperature and transfer it to an airtight container. It can be stored in the fridge for up to 4 days. Reheat gently on the stove over low heat, adding a splash of water or coconut milk to restore its creamy texture if needed.

Variations and Substitutions

Feel free to customize this stew to suit your taste preferences or dietary needs. For added vegetables, you could toss in diced bell peppers, carrots, or spinach when you add the tomatoes. Such additions not only boost nutrition but also add beautiful color and texture. If you're looking for a kick of heat, consider adding crushed red pepper flakes or a chopped jalapeño during the sauté stage.

For a richer flavor, you might substitute half of the coconut milk with vegetable broth. This will cut down on calories yet maintain the stew's heartiness. Additionally, if you're aiming for a lower-carb option, enjoy the stew on a bed of cauliflower rice instead of traditional grains.

Questions About Recipes

→ Can I make this stew ahead of time?

Absolutely! It stores well in the fridge for up to 4 days. Just reheat before serving.

→ Is this recipe vegan?

Yes, this Creamy Tomato Chickpea Stew is entirely vegan and dairy-free!

→ What can I use instead of chickpeas?

You can substitute chickpeas with lentils or any bean of your choice for a different texture.

→ Can I freeze the stew?

Yes, you can freeze the stew for up to 3 months. Just make sure to cool it completely before transferring to freezer-safe containers.