share

Italian Inspired Tomato and Chickpea Stew

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. Recipe by Sprinkles and Sprouts | Delicious food for easy entertaining
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.

Close up of the chickpeas. Orange chickpea stew in a rustic grey bowl with crunch bread next to it.

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.

Table view: Grey misshapen rustic bowl, dark blue linen napkin and a cast iron pan in the background.

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!!!

Tarnished spoon scooping up the chickpea stew.

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.

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


Why not pin this Italian Inspired Tomato and Chickpea Stew for later

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. Recipe by Sprinkles and Sprouts | Delicious food for easy entertaining
5 from 9 votes
Print

Italian Inspired Tomato and Chickpea Stew (Vegan and GF)

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.
Course Main
Cuisine Italian
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4
Calories 279 kcal

Ingredients

  • 1 onion
  • 3 garlic cloves
  • 1 tbsp olive oil or use oil from the sundried tomatoes
  • 1 red bell pepper
  • 1 tomato
  • 2 tbsp sundried tomatoes
  • 2 cans chickpeas (15oz cans)
  • 1 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp tomato paste
  • 2 cups vegetable stock
  • Fresh parsley for garnish

Instructions

  1. Peel and chop the onion.
  2. Pour the oil into a large pan and set over a medium/low heat.
  3. Add the onions and cook for 5 minutes until soft and translucent.
  4. Whilst the onions are cooking, chop the garlic, bell pepper tomato and sun-dried tomatoes.
  5. Add the chopped veg to the onions and cook for a further minute.
  6. Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt and pepper.
  7. Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
  8. Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
  9. Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.
Nutrition Facts
Italian Inspired Tomato and Chickpea Stew (Vegan and GF)
Amount Per Serving
Calories 279 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Total Carbohydrates 41g 14%
Dietary Fiber 12g 48%
Sugars 6g
Protein 12g 24%
Vitamin A 32.3%
Vitamin C 58.1%
Calcium 9.8%
Iron 20.2%
* Percent Daily Values are based on a 2000 calorie diet.

Macro shot of the chickpeas, shopping the chopped onion, bell pepper and the dried herbs.

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


If you love food why not subscribe to my newsletter, I will drop you an email every now and then, just to say hi and send you a couple of recipes think you might love, like this Italian Inspired Tomato and Chickpea Stew.
It isn’t everyday! I am not that organised. Usually it is once a week (ish). And as a thank you I will send you my soup cookbook FREE. Full of my fav soups!
Subscribe today 🙂

book_ad

Also find me on:
Facebook | Instagram | Twitter.
Let’s share the food love and make the world a tastier place 🙂

 

 

Categories:

Related Posts

  1. Reply

    I’m so late to the game when it comes to chickpeas but I love them and I know I’ll love this stew!

    1. Reply

      It is great for a mid week meal, and chickpeas are so handy to have in the cupboard.
      Thank you for stopping by 😀

  2. Reply

    Looks so good! I love tomatoes and chickpeas together – such a delicious combination. This would make a great healthy side dish 🙂

    1. Reply

      It really would be great as a side 😀

  3. 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.

    1. Reply

      Chickpeas are just the perfect pulse for this as they soak up all the flavors and yet hold their shape.
      Hope you love it 😀

  4. Reply

    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

    1. Reply

      Hehe! I hear you. Cheese is just so good!

  5. Reply

    This looks so delicious and easy peasy to make. I love the addition of Italian flavors n would try this recipe soon.

    1. Reply

      It really is easy and takes so little time even though it is packed with flavor!

    • Savita
    • March 6, 2018
    Reply

    Such a winning combination. Love chickpeas, love Italian flavors. So I totally see myself trying this. yumm!

    1. Reply

      I hope you love it Savita 😀

  6. The perfect dinner! Love everything about this stew.

    1. Reply

      Thank you Michelle.

  7. Reply

    Nice Italian recipe.. thanks fore sharing

    1. Reply

      Thank you Jessica 😀

Leave a Reply

Your email address will not be published. Required fields are marked *

Sprinkles and Sprouts
Close Cookmode
Pin
Share
Yum
Stumble
Tweet