This Tomato and Chickpea Stew is low fat, gluten free and vegan. It is also packed full of fresh Italian flavors. The rich tomato, sweet onions and plenty of Italian herbs, make this stew a delicious yet simple dinner idea.
This chickpea stew is perfect for when you are having vegetarian (or vegan) friends for dinner. You can serve it in a bowl with some crusty bread, serve it over rice or add a grilled chicken breast for your non-vegetarian guests. It works with meaty fish like tuna or swordfish. But it is delicious on it's own.
Really it is an all round winning dish! Where do I file it? Main...Side? Who knows!!!!! We tend to eat it on Meatfree Monday so I am keeping it as a easy main dish, but I promise as a side it is sooooo good.
This tomato and chickpea stew is so easy!
There really is very little I need to say about the recipe prep, once you have chopped the veg, the stew bubbles away gently for just 30 minutes! It has a rich deep flavor that belies the quick cook time.
The key to this depth of flavor is the addition of sun-dried tomatoes. They are jam packed full of flavor! Don't skip them, promise me 😉 they are the secret weapon here!
Whilst we are on sun-dried tomatoes, if you buy the ones in oil then make sure you use the oil from the jar to fry off the onions. That is extra flavor right there!!!
Of course a meal wouldn't be complete without something yum to start!
For a vegetarian option I'd suggest something to start like my Rosemary Pineapple Mozzarella Bites or Feta and Honey Bites, both perfect for serving with drinks before a meal or if you are serving vegans then try these cauliflower and rice balls from Lord Byrons Kitchen, perhaps drizzled with some sticky balsamic syrup.
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BUT!!!! This rich tomato and chickpea stew is a light main course so you can justify an appetizer AND a dessert 😉
Try my roast peaches with rosemary (served with cream) or for vegans try these Vegan Mini Pavlovas from The Cooks Pyjamas.
Enjoy x
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Italian Inspired Tomato and Chickpea Stew (Vegan and GF)
Ingredients
- 1 onion
- 3 garlic cloves
- 1 tablespoon olive oil or use oil from the sundried tomatoes
- 1 red bell pepper
- 1 tomato
- 2 tablespoon sundried tomatoes
- 2 cans chickpeas (15oz cans)
- 1 teaspoon dried parsley
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoon tomato paste
- 2 cups vegetable stock
- Fresh parsley for garnish
Instructions
- Peel and chop the onion.
- Pour the oil into a large pan and set over a medium/low heat.
- Add the onions and cook for 5 minutes until soft and translucent.
- Whilst the onions are cooking, chop the garlic, bell pepper tomato and sun-dried tomatoes.
- Add the chopped veg to the onions and cook for a further minute.
- Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt and pepper.
- Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
- Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
- Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.
Nutrition
Nutrition is per serving
Italian Inspired Tomato and Chickpea Stew Anecdote (aka my recipe ramble for those who love the waffle)
I would be the first to admit that I have very few vegan dishes on my site, I think the only other one I can think of is my Miso Roasted pumpkin ramen! (oh and plenty of cocktails!!!)
I love butter and I love cheese! Vegan food is hard for me! But when you are having friends with different diets over you need a few recipes up your sleeve that cater for eating preferences. (I can grate some parmesan on mine right?)
Not that I made this recipe specifically vegan, it just happened to be one! It was designed for #MeatfreeMonday and a way to introduce pulses to the kids. Mr 10 loves it.....Mr 7 tries to pick out the chickpeas! (seriously kid!)
Leftovers are great, spiked with chilli and topped with a fried egg, okay so that stops it being vegan....but that is okay unless your guest are staying for breakfast.............................
Enjoy my vegan offering x
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Asphodelia says
That was a success! I substituted the sun dried tomatoes with some red pesto as I had half a jar in the fridge. I also added a little chilli powder. My husband liked it too, which is something because he's not a fan of chickpeas. This is one to make again. Thank you!
Claire McEwen says
h this makes me smile! I am glad your hubby enjoyed it as well 🙂
Thank you for taking the time to come back and comment!
Cx
Lesley Fraser says
I,ve been making this stew for 3 years now and absolutely love it, quick and easy and my kids love it.
Also add chicken to it sometimes and is just as good, super recipe.
Claire McEwen says
Thank you so much Lesley, so pleased the family enjoys it.
I bet it is delicious with chicken added 😀
Claire says
Can this be frozen?
Claire McEwen says
Hi Claire, it can be frozen for up to 6 months 😀
juliette says
Delicious, easy and healthy! Thank you 🙂
Claire McEwen says
You are welcome Juliette, so happy you enjoyed it 😀
Stephanie Simmons says
I'm so late to the game when it comes to chickpeas but I love them and I know I'll love this stew!
Claire McEwen says
It is great for a mid week meal, and chickpeas are so handy to have in the cupboard.
Thank you for stopping by 😀
Natalie says
Looks so good! I love tomatoes and chickpeas together - such a delicious combination. This would make a great healthy side dish 🙂
Claire McEwen says
It really would be great as a side 😀
Patty @ Spoonabilities says
Oh I absolutely love chick pea stew. I've never made it "Italian" style - which sounds AMAZING! I can't wait to try this one.
Claire McEwen says
Chickpeas are just the perfect pulse for this as they soak up all the flavors and yet hold their shape.
Hope you love it 😀
Renee Gardner says
Thanks for sharing this stew, it looks yummy! Yes. You can absolutely put parmesan on yours, as long as you put it on mine as well! I won't go vegan because I love cheese far too much. Cheese = Life
Claire McEwen says
Hehe! I hear you. Cheese is just so good!
Molly Kumar says
This looks so delicious and easy peasy to make. I love the addition of Italian flavors n would try this recipe soon.
Claire McEwen says
It really is easy and takes so little time even though it is packed with flavor!
Savita says
Such a winning combination. Love chickpeas, love Italian flavors. So I totally see myself trying this. yumm!
Claire McEwen says
I hope you love it Savita 😀
Michelle @ Vitamin Sunshine says
The perfect dinner! Love everything about this stew.
Claire McEwen says
Thank you Michelle.
Jessica says
Nice Italian recipe.. thanks fore sharing
Claire McEwen says
Thank you Jessica 😀