Tuscan Chickpea Stew
This post may contain affiliate links. Please read our disclosure policy.
With simple ingredients and vibrant flavors, this Tuscan chickpea stew is among my favorite healthy, delicious meatless meals ready in about 30 minutes. Serve heaping bowlfuls sprinkled with Parmesan and garlic bread or toasted sourdough on the side.
We’re constantly on the hunt for new vegetarian recipes that are easy to make and heavy on protein and plants. I’ve also noticed that most everyone enjoys Tuscan flavors. Broadly speaking, this means a combination of spinach, tomatoes, and Italian herbs. No surprise that’s a popular mix!
This simple, hearty chickpea stew is adapted from my Tuscan white bean skillet, which is one of the most consistently popular recipes on Nourish and Fete. Both are quick and easy, healthy and filling, vibrant and packed with your favorite Italian seasonings.
Garlic knots or thick slices of Dutch oven bread are dreamy with these cozy bowls!
If you love these flavors, try my creamy Tuscan chicken and one-pan Tuscan tortellini next.
Why You’ll Love This Chickpea Stew
- Irresistible Italian-inspired aroma and flavor
- Easy to make all in one pan
- Full of colorful and delicious veggies
- Nutritious and filling—chickpeas are packed with plant-based protein and fiber
- Reheats extremely well—enjoy as a meal prep for lunches all week
Ingredient Notes
Make It Your Own
This recipe is a flexible base—take it and add other flavor boosters or stray veggies from the fridge. Artichoke hearts, olives, or sun-dried tomatoes are all delicious and can go in at the same time as the chickpeas and broth. Chopped bell pepper or celery should be added alongside the onions and carrots, so they have time to sauté and soften.
Craving more protein? Mix in two handfuls of shredded rotisserie chicken while the chickpeas are simmering away.
One Pan for Layers of Flavor
I love one pan dinners mainly because of the convenience, but also because they allow you to build layers of flavor in a simple, unfussy way. No seasoning or fond—the brown, caramelized bits—get left behind or washed down the drain.
Choose the Right Pan
Use a deep skillet to ensure you have plenty of room for all the veggies and liquid. I adore this Staub braiser, but it can be a little hard to find. This 12-inch cast-iron skillet is another excellent and more affordable option. The glass lid is also inexpensive and well worth having.
For this recipe, begin by sautéing the carrots and onion. Of all the ingredients, they take the longest to tenderize. After a few minutes, add garlic, salt, and pepper.
When the garlic is fragrant, stir in the chickpeas, broth, tomatoes, and remaining dried herbs. Bring this mixture to a boil, then reduce heat to medium and let it bubble gently for 10 minutes or so.
The spinach will wilt quickly, so it’s best to wait until the chickpeas and veggies are nice and tender before stirring it in.
Finish by stirring in a smidge of fresh lemon juice—it seems like a small thing but adds so much brightness to wake up the other flavors—and additional salt and pepper to taste.
Keep warm over low heat until ready to serve.
Serving Ideas
To maximize the cozy yet nutritious vibes, ladle this broth-y stew into bowls and top generously with freshly-grated Parmesan or Pecorino Romano cheese. A bit of the cheese will melt luxuriously, and the tangy, salty flavor is so good with the hearty broth. A few leaves of fresh thyme, rosemary, or parsley are a nice touch if you have them, but not worth a trip to the store.
Serve with plenty of garlic bread, garlic knots, or breadsticks on the side; add baked Italian dressing chicken if some meat is a must-have; or add salad greens tossed with Italian dressing if you’re craving something crisp.
Storage Tips
- To Store: Leftover chickpea stew keeps in an airtight storage container in the fridge for up to 4 days.
- To Reheat: Warm stew in a small saucepan over medium heat until you see wisps of steam, or in the microwave for 2-3 minutes, stirring after each minute, until hot. Add a bit of extra broth if needed; season with additional salt and lemon to taste.
More Chickpea Recipes
- Chopped Greek Chickpea Salad
- Instant Pot Chickpea Curry (Chana Masala)
- Crispy Chickpea Tacos with Sunset Slaw
- Chickpea Tuna Salad
- Italian Chickpea Soup
Tuscan Chickpea Stew
Ingredients
- 2 Tablespoons extra-virgin olive oil
- 2-3 whole carrots carrots peeled and chopped
- 1 medium yellow onion chopped
- 3-4 cloves garlic minced
- kosher salt and black pepper
- red pepper flakes optional
- 2 cups low-sodium chicken or vegetable broth
- 2 (15 ounce) cans chickpeas drained and rinsed
- 1 (15 ounce) can diced tomatoes with juices
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 2-3 large handfuls baby spinach or kale
- 2 teaspoons fresh lemon juice
- grated Parmesan for serving
Instructions
- Warm oil in a Dutch oven or deep skillet over medium-high heat. Add carrots and onion. Cook 4-5 minutes, until they just begin to soften.2 Tablespoons extra-virgin olive oil, 2-3 whole carrots carrots, 1 medium yellow onion
- Stir in the garlic, 1 teaspoon kosher salt, and a pinch each of black and red pepper, if using. Cook another 30-60 seconds, just until fragrant.3-4 cloves garlic, kosher salt and black pepper, red pepper flakes
- Stir in the broth, chickpeas, tomatoes, thyme, oregano, and rosemary. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes.2 cups low-sodium chicken or vegetable broth, 2 (15 ounce) cans chickpeas, 1 (15 ounce) can diced tomatoes, 1 teaspoon dried thyme, 1 teaspoon dried oregano, 1/2 teaspoon dried rosemary
- Stir in the spinach and simmer for 2-3 minutes more, just until the greens are tender and wilted.2-3 large handfuls baby spinach or kale
- Add lemon juice. Sample and season with more salt and pepper to taste. Serve in bowls with grated Parmesan sprinkled on top.2 teaspoons fresh lemon juice, grated Parmesan
Notes
- Spinach: Substitute kale or Swiss chard if you prefer.
- Tomatoes: Fire-roasted diced tomatoes add a little kick, if you want it.
- More Veggies: Artichoke hearts, olives, or sun-dried tomatoes are all delicious and can go in at the same time as the chickpeas and broth. Chopped bell pepper or celery should be added alongside the onions and carrots, so they have time to sauté and soften.
- Add Chicken: Mix in two handfuls of shredded rotisserie chicken while the chickpeas simmer.
- Cookware: Use a deep skillet to ensure you have plenty of room for all the veggies and liquid. I adore this Staub braiser, but it can be a little hard to find. This 12-inch cast-iron skillet is another excellent and more affordable option. The glass lid is also inexpensive and well worth having.
- Storage: Leftover chickpea stew keeps in an airtight storage container in the fridge for up to 4 days.
- Reheating: Warm in a small saucepan over medium heat until you see wisps of steam, or in the microwave for 2-3 minutes, stirring after each minute, until hot. Add a bit of extra broth if needed; season with additional salt and lemon to taste.
Nutrition Estimate
This post was originally published on January 15, 2021, and has been updated with new photos, more helpful information on substitutions and other additions, and serving suggestions. The recipe is still much loved and unchanged!
This was really, really lovely. I cooked my chickpeas from scratch because I prefer it and it keeps my sodium lower, deglazed my pan with 1/2 cup sauvignon blanc before I added the tomatoes because I had leftover wine to use up, so why not? I also omitted the rosemary (it’s just not my cup of tea) and subbed better than bouillon not-chicken for the broth and salt in the recipe. Other than that, prepared as written and we loved it!
This sounds delicious, and I am so glad you loved the stew! Loving the white wine addition and completely agree that better than bouillon is always a great swap. Thank you for leaving this helpful and detailed review!
I tried this recipe last weekend. It was my first time cooking with chickpeas and this recipe drew me in! It was so easy and delishious that I am making it again today & I shared the recipe with my family too
Yay, I am so happy it was a winner for you! Thank you for sharing this review!
I really loved this, a beautiful recipe.
I did add some semi dried tomatoes, and a dash of Worcestershire sauce, and a little chopped parsley.
Served it with mashed spud and a sprinkling of Parmesan 😋
Just wondering if I could add some ground chicken and if so, when would I do this? Thanks.
That’s a good idea to add protein! I would add it after sauteeing the garlic and before adding the broth, and cook until it’s mostly browned. Enjoy!
This turned out exactly how I was hoping! I used an equivalent amount of dried chickpeas, but otherwise followed the recipe religiously, and served it AS IS. I always have to re-season recipes, even if they come highly-rated, but this one was perfect first-try. Next time I’m going to serve with charred lemons and crusty bread. Thank you for sharing!
This is so good! Excellent – the two of us ate the whole thing!
Good Star from me!
This is such an easy, delicious, and oh so healthy recipe! This is now in my regular recipe rotation! Thank you sooooo much!!
So happy to hear that! Thank you for taking the time to leave this note!
Made this for the 2nd time and love it even more with our own add-ins. We tossed in a package of spinach & cheese tortellini and an addition 1.5C of broth = Delicious!!
Great recipe and so simple to make.
I love garlic so I added more cloves along with celery and baby Bella musrioms. I also did not have rosemary or thyme So I played with the spices A bit. The lemon juice really brightens up the flavor of this dish. It came out great. It was so good I ate it for both lunch and dinner yesterday and today I will be. making this again real soon.
Delicious and easy to make! I added a green pepper as suggested and used 1 large chopped tomato instead of a can.Â
Great recipe, I am very glad to have found this at the start of the Australian winter. This will be in regular rotation at my place. Thank you!
I loved the recipe! Sooo flavorful and easy to cook, the lemon added special flavor, my family loved it! Definitely a five star recipe!
The kids and adults loved this one. A quick and delicious meal. I thought the lemon added a bright and lovely finish! Another 5 star recipe!
This was delicious. I only used two cans of chick peas and that was plenty. I also used fresh tomatoes instead of canned. Next time I will add zucchini and squash, yum!
I am in love with chickpeas – def need to add this to my meatless Monday rotation!