Tuscan Chickpea Stew

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

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.

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

4.73 from 54 votes

Tuscan Chickpea Stew

By Monica Lensink

Prep: 10 minutes mins

Cook: 20 minutes mins

Total: 30 minutes mins

Servings: 4

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

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Ingredients 

1x2x3x

• ▢ 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

1. Spinach: Substitute kale or Swiss chard if you prefer.
2. Tomatoes: Fire-roasted diced tomatoes add a little kick, if you want it.
3. 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.
4. Add Chicken: Mix in two handfuls of shredded rotisserie chicken while the chickpeas simmer.
5. 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.
6. Storage: Leftover chickpea stew keeps in an airtight storage container in the fridge for up to 4 days.
7. 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

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Tried this recipe?Mention @nourishandfete or tag #nourishandfete!

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!