With simple ingredients and vibrant flavors, this Tuscan Chickpea Stew is a healthy and delicious meatless meal you can make in about 30 minutes. Perfect with some crusty bread and a sprinkling of Parmesan!

If you enjoy this meal, you’ll also enjoy this simple and tasty Tuscan White Bean Skillet!

Large Dutch oven filled with Tuscan chickpea stew.

This post was originally published July 19, 2019, and has been updated with new photos and more helpful answers to questions throughout the post text.

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 has grown to be 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 flavors.

Tuscan chickpea stew in the skillet.

Recipe Tips and Tricks

  • 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 cast-iron skillet is another excellent and more affordable option.
  • Broth. I do like the flavor of this stew made with chicken broth, but of course you should use vegetable broth if it’s important to keep it vegetarian.
  • Tomatoes. I usually make this with a can of standard diced tomatoes, but if you want to add some extra kick, fire-roasted tomatoes would be a terrific option.

Optional Add-Ins

This recipe is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.

Bowls of chickpea stew served with fresh-grated Parmesan.

What To Serve With Tuscan Chickpea Stew

This has tons of flavor and is a very nutritious and complete meal on its own, so you can keep the rest very simple. In fact, I’ve been serving it with only with a sprinkle of fresh-grated Parmesan and some crusty bread. Perfection!

Tuscan chickpea stew served with bread and Parmesan.

And if you really love these flavors, you can try my creamy Tuscan chicken and Tuscan tortellini, as well.

More Chickpea Recipes

Still have chickpeas in the pantry? Here are some more ideas!

If you try this Tuscan Chickpea Stew, don’t forget to rate the recipe and leave a comment below. I love hearing how recipes turn out in your kitchen, and it helps other readers, too.

You can also FOLLOW me on PINTEREST, INSTAGRAM, FACEBOOK, and TWITTER for more great recipes and ideas!

Bowl of Tuscan chickpea stew served with fresh Parmesan.
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Tuscan Chickpea Stew

A healthy and delicious meatless meal you can make in about 30 minutes.

Ingredients

  • 2 tablespoons olive oil
  • 2 medium carrots peeled and chopped
  • 1 medium yellow onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon kosher salt
  • 12-15 cranks fresh-ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 2 cups low sodium chicken or vegetable broth
  • 2 15 ounce cans chickpeas, drained and rinsed
  • 1 14.5 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 roughly chopped
  • 2 teaspoons fresh lemon juice

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. Add garlic, salt, black pepper, and red pepper. Cook another 30-60 seconds, just until fragrant.
  • 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.
  • Stir in the kale or spinach. Cook 2-3 minutes more, just until the greens are tender and wilted. Stir in the lemon juice. Taste and season with more salt and pepper as needed. Serve with a bit of fresh-grated Parmesan and/or crusty bread if desired. Enjoy!

Notes

  • Optional Add-Ins: This is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.

Nutrition Estimate

Calories: 318kcal, Carbohydrates: 42g, Protein: 15g, Fat: 12g, Saturated Fat: 2g, Sodium: 1387mg, Potassium: 825mg, Fiber: 12g, Sugar: 5g, Vitamin A: 6687IU, Vitamin C: 19mg, Calcium: 158mg, Iron: 5mg
Did you make this recipe?Leave a review below, then snap a quick picture and tag @nourishandfete on Instagram so I can see it!