Chickpea tomato stew recipe with roasted vegetables has a smoky flavor and great texture. A high protein soup to meal prep and batch cook for a light lunch or dinner.
This is the perfect hearty soup for any time of year – it’s cozy enough for the fall, but also great when summer tomatoes are in season. Serve this creamy chickpea stew recipe with easy homemade garlic knots, a thick slide of rustic no-knead bread, or sourdough bread made in a clay pot.
If you have an abundance of garden tomatoes, and need a great stew recipe – look no further! This recipe is a fantastic mix of fresh produce and pantry staple ingredients, so you can enjoy this anytime. If you don’t have fresh tomatoes, you can even used canned.
The secret to this amazingly flavorful soup is roasting the veggies and tomatoes in the oven. It gives this creamy chickpea stew a really sweet and deep flavor that is great for lunch or dinner.
This Chickpea Tomato Stew Recipe Is:
- High in Plant-Based Protein
- Vegan, Gluten Free, & Dairy Free!
One of the BEST Pantry Staple Stew Recipes
This tomato chickpea stew recipe is a fantastic pantry-staple meal! It uses many ingredients you would have in your pantry or spice cabinet. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. I made a list of my Top 125 Plant-Based Pantry Staples that always keep stocked. And you can check out all my favorite pantry staple ingredients in my Amazon shop here. By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!
What’s In This Chickpea Tomato Stew Recipe?
Tomatoes, Zucchini, Onion, Garlic – I stock up on organic produce with Misfits Market – they have a fantastic selection of in-season fruits & veggies, healthy pantry items, and great food finds for a fraction of grocery store prices! You can get $10 off your first $30 box by clicking here!
- Extra Virgin Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value, I would highly recommend!
- No Salt Added / Low Sodium Chickpeas: one of my favorite pantry staple ingredients! You can use canned chickpeas (I’d highly recommend a low sodium or no salt version), or you can make your own chickpeas from scratch in the Instant Pot.
- Nutritional Yeast: not to be confused with bread baking yeast, nutritional yeast has a cheesy nutty umami flavor which is great in all kinds of dishes and stews like this.
- Cumin: also adds a really nice flavor to this recipe – cumin has a lightly smokey flavor found in a lot of chili recipes.
- Turmeric – a staple in our spice cabinet! Aside from all the wonderful health benefits of turmeric (hello anti-inflammation!), the flavor is fantastic. I try to add a teaspoon of turmeric into soups, stews, and rice dishes too.
- Smoked Paprika: give an additional depth of flavor to this dish.
Make Ahead Tomato Stew
This tomato chickpea stew is a fantastic and simple recipe to make ahead. Great for a busy weeknight, for entertaining, or just for those nights when you don’t feel like cooking. I like to prep a batch of this stew ahead of time, and freeze some for later. Having ready cooked meals in the fridge or freezer is a great way to enjoy home cooked meals when you don’t have time in the kitchen. Freezing ingredients is also a great way to use up food that may be expiring soon. Check out all my make ahead meals on The Herbeevore for some inspiration to help you prep, keep, heat, and eat!
How Do I Make This Roasted Tomato Chickpea Stew Recipe?
Preheat the oven to 425. Add the tomatoes, zucchini, and garlic to a roasting pan. Drizzle with 1 tablespoon of olive oil, salt, and pepper, and toss to coat. Roast the veggies for 30-40 minutes until they become soft and
In a large soup pot, head the remaining tablespoon of olive oil over medium heat. Add the onion and sauté for 8-10 minutes on low. Once the roasted tomatoes and zucchini are done, add them to the soup pot. Add the chickpeas, vegetable stock, nutritional yeast, basil, and rest of the spices. Simmer on low for 30-45 minutes until tomatoes and chickpeas begin to soften.
Place half of the soup in a blender, and blend on high. Pour the blended soup back in with the unblinded and stir to combine. Add salt and pepper to taste.
Garnish with fresh parsley or crispy chickpeas and serve hot.
More Hearty Chickpea Recipes You’ll Love!
Get the Same Ingredients for this Creamy Chickpea Tomato Stew
As always, if you make this vegan and gluten free chickpea tomato soup recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!
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Chickpea Tomato Stew
- 8 fresh tomatoes quartered (or 2 14-ounce cans diced tomatoes)
- 2 zucchini sliced
- 6 cloves garlic roughly chopped
- 2 tablespoons olive oil divided
- 1 sweet onion chopped
- 3 No-Salt-Added Chickpeas
- 4 cups No-Salt-Added Vegetable Stock
- 4 tablespoons nutritional yeast
- 2 tablespoons fresh basil chopped, plus extra for garnish
- 1/2 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Dash of cayenne
- Preheat the oven to 425. Add the tomatoes, zucchini, and garlic to a roasting pan. Drizzle with 1 tablespoon of olive oil, salt, and pepper, and toss to coat. Roast the veggies for 30-40 minutes until they become soft and
- In a large soup pot, head the remaining tablespoon of olive oil over medium heat. Add the onion and sauté for 8-10 minutes on low. Once the roasted tomatoes and zucchini are done, add them to the soup pot. Add the chickpeas, vegetable stock, nutritional yeast, basil, and rest of the spices. Simmer on low for 30-45 minutes until tomatoes and chickpeas begin to soften.
- Place half of the soup in a blender, and blend on high. Pour the blended soup back in with the unblended and stir to combine. Add salt and pepper to taste.
- Garnish with fresh basil and crushed fresh tomatoes. Serve hot.
Save Money on Organic Groceries!I get all the fresh produce for my recipes from my garden and from Misfits Market - they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first $30 box by clicking here! If you think organic produce is too expensive... think again, and give Misfits Market a look!
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