Healthy Crockpot Chickpea Stew

Name: Healthy Crockpot Chickpea Stew
Prep time: 15 min
Cook time: 4 h
Total time: 4 h 15 min
Yield: 6 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 large onion, diced; 3 cloves garlic, minced; 2 carrots, sliced; 1 can (14.5 oz) diced tomatoes; 1 cup vegetable broth; 1 teaspoon ground cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 cups fresh spinach

Highlighted under: Natural Cooking

I love making this Healthy Crockpot Chickpea Stew because it’s not only delicious but incredibly easy to prepare. The slow cooker does all the magic, allowing the flavors to meld beautifully while I go about my day. I include lots of vegetables like carrots, spinach, and tomatoes for a vibrant dish that’s packed with nutrients. It’s a perfect option for weeknight dinners or meal prep, as it keeps well in the fridge. Plus, it’s vegan and gluten-free, making it suitable for everyone!

Created by

Miranda Keats

Last updated on 2026-01-13T05:13:35.203Z

When I first decided to try making a chickpea stew in the crockpot, I wasn't sure how well it would turn out. To my surprise, the combination of spices and fresh ingredients created a dish that was bursting with flavor and warmth. I learned that by sautéing the onions and garlic before adding them to the pot, I could enhance the overall taste significantly.

Another tip I've adopted is to toss in fresh spinach towards the end of the cooking process; this way it retains its vibrant color and nutrients. This recipe not only satisfies my hunger but also makes my kitchen smell incredible while it cooks.

Why You Will Love This Recipe
Hearty and comforting while being low in calories
Rich flavor profile with a well-balanced spice mix
Perfect for batch cooking and meal prep

Ingredient Highlights

Chickpeas are the star ingredient of this stew, providing a hearty texture and rich protein content. When using canned chickpeas, ensure you drain and rinse them well to remove excess sodium and any metallic taste from the can. If you prefer a creamier consistency, you can partially mash some of the chickpeas before adding them to the crockpot. This will help thicken the stew and create a more luxurious mouthfeel.

The choice of spices plays a pivotal role in enhancing the flavors of this stew. Ground cumin adds a warm, earthy note, while paprika introduces a touch of smokiness. For an extra kick, consider using smoked paprika or adding a pinch of cayenne pepper. These spices not only elevate the dish but also contribute to its comforting aroma as it cooks slowly, filling your home with delicious scents.

Cooking Tips and Techniques

When combining ingredients in the crockpot, make sure to stir well to prevent ingredients from settling and sticking. This step helps to evenly distribute the spices and ensures each bite is flavorful. Additionally, layering the vegetables properly—placing denser ones like carrots at the bottom—can help them cook more evenly. If you notice that the stew is too thick after cooking, add a splash more vegetable broth or water to achieve your desired consistency.

Cooking times can vary depending on your slow cooker model. If using a high setting, you might need just 2-3 hours for the carrots to become tender. To check if the stew is ready, test a carrot piece; it should be soft but not mushy. If you find that the carrots are not tender after the suggested time, simply cover and cook for an additional 30 minutes.

Serving Suggestions and Variations

This chickpea stew is incredibly versatile and pairs well with a variety of sides. For a complete meal, serve it over fluffy quinoa, brown rice, or even couscous, which can soak up the stew's flavors beautifully. Alternatively, for a lighter option, try serving it in a bowl with a generous dollop of Greek yogurt or a sprinkle of nutritional yeast for an added layer of creaminess and a bit of tang.

Feel free to customize the vegetables based on what you have in your fridge. Zucchini, bell peppers, or sweet potatoes work well in this stew. If you're looking to incorporate more greens, adding kale or Swiss chard instead of spinach provides a nutritious boost. For those following a low-sodium diet, make sure to use low-sodium vegetable broth and consider omitting any added salt until serving.

Ingredients

For the Stew

1 can (15 oz) chickpeas, drained and rinsed
1 large onion, diced
3 cloves garlic, minced
2 carrots, sliced
1 can (14.5 oz) diced tomatoes
1 cup vegetable broth
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper to taste
2 cups fresh spinach

Stir the ingredients until well combined before cooking.

Instructions

Prepare the Ingredients

Start by dicing the onion and mincing the garlic. Chop the carrots into thin slices to ensure they cook evenly.

Combine in the Crockpot

In the crockpot, add the chickpeas, onion, garlic, carrots, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper. Stir well to combine all ingredients.

Cook the Stew

Cover and cook on low for about 4 hours, or until the carrots are tender.

Add Spinach

In the last 15 minutes of cooking, stir in the fresh spinach until it wilts.

Serve and Enjoy

Taste and adjust seasoning as desired, then serve hot with crusty bread or over rice.

Enjoy your healthy stew!

Pro Tips

If you want additional heat, consider adding red pepper flakes or a dash of hot sauce when serving. For a creamier texture, you can blend a portion of the stew before adding the spinach.

Storage and Meal Prep

This chickpea stew is perfect for meal prep because it stores well in the refrigerator for up to 5 days. Just transfer it to an airtight container once cooled, and it will be ready for a quick reheat during the week. When reheating, gently warm it on the stovetop or in the microwave until heated through. You may need to add a little water or broth if the stew thickens during storage.

For longer storage, consider freezing the stew. It freezes beautifully and can be kept in the freezer for up to 3 months. Portion it into freezer bags or containers before freezing, allowing for easier thawing. To defrost, simply leave it in the refrigerator overnight or use the microwave's defrost setting. Just remember to stir well after reheating, as the texture may vary slightly after freezing.

Troubleshooting Common Issues

If you find that your stew is too watery, this may be due to the type of tomatoes used or overcooking the vegetables. To remedy this, you can remove the lid and let it simmer on the high setting for the last 30 minutes to allow some of the excess liquid to evaporate. Alternatively, you can incorporate a cornstarch slurry to thicken it quickly: mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir it into the stew.

On the other hand, if you notice that the stew is lacking depth in flavor, try balancing it with acidity. A splash of lemon juice or a sprinkle of vinegar can brighten up the dish and lift the flavors. Always taste before serving and adjust accordingly. Cooking can be a bit of an art, and it's okay to tweak it based on your preferences!

Questions About Recipes

→ Can I use dried chickpeas instead of canned?

Yes, but you'll need to soak and cook them beforehand, as dried chickpeas require a longer cooking time.

→ Is this stew suitable for freezing?

Absolutely! This stew freezes well. Just store it in airtight containers for up to 3 months.

→ What can I substitute for spinach?

Kale or Swiss chard are great alternatives if you prefer those greens.

→ Can I add other vegetables?

Yes! Bell peppers, zucchini, or sweet potatoes would be great additions to this stew.