Introduction:

Chickpea and Tomato Summer Stew is a light, hearty, and plant-based dish that’s perfect for warm evenings when you still crave something comforting but not overly heavy. Packed with fiber-rich chickpeas, juicy tomatoes, and fragrant herbs and spices, this stew delivers bold Mediterranean flavors in a bowl. It’s a wonderful option for both vegetarians and meat-lovers alike who want something satisfying yet nourishing. Best of all, it’s a one-pot meal that comes together quickly, making it ideal for busy weeknights or lazy summer Sundays. The chickpeas provide a boost of plant-based protein, while the tomatoes bring a tangy brightness that elevates the entire dish. Serve it on its own, over couscous, or with crusty whole-grain bread for a balanced, delicious meal. Whether you’re meal prepping or feeding a crowd, this stew is an easy and affordable go-to.

How to Make Delicious Chickpea and Tomato Summer Stew:

Cook Time:

30 minutes (10 minutes prep, 20 minutes cook)

Nutritious details:

• Calories per serving: ~280
• Protein: ~13g
• Carbs: ~35g
• Fat: ~8g
• High in: Fiber, Vitamin C, Plant-Based Protein

Ingredients:

• 2 tbsp olive oil
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp chili flakes (optional)
• 1 (14 oz) can diced tomatoes
• 1 (14 oz) can chickpeas, drained and rinsed
• 1 cup vegetable broth
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• ¼ cup fresh parsley or basil, chopped
• Juice of ½ a lemon

Detailed Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.
2. Stir in the garlic, smoked paprika, cumin, and chili flakes, and cook for 1 minute until fragrant.
3. Add the diced tomatoes, chickpeas, and vegetable broth, stirring to combine. Bring to a simmer.
4. Toss in the cherry tomatoes, cover, and cook for 15–20 minutes until the stew thickens slightly and the flavors meld.
5. Season with salt, pepper, and a squeeze of lemon juice to brighten the dish.
6. Stir in fresh parsley or basil right before serving.
7. Serve hot in bowls with a slice of crusty bread or over quinoa or brown rice.

Expert Tips:

• For a creamier stew, mash some of the chickpeas while cooking.
• Add zucchini, spinach, or bell peppers for extra veggies.
• This stew stores well—make a big batch and enjoy it for meal prep all week.
• Use fire-roasted tomatoes for an added smoky depth.
• Finish with a dollop of Greek yogurt or dairy-free yogurt for creaminess.

Conclusion:

Chickpea and Tomato Summer Stew is proof that simple ingredients can create something deeply satisfying and nutrient-rich. Whether you serve it as a light dinner or a hearty lunch, it’s a dish full of flavor, texture, and wholesome goodness. It’s a perfect example of plant-based eating done right—delicious, nourishing, and incredibly easy to make.