Nourishing, plant-based, packed with nutrients and SO yummy. This easy chickpea and tomato stew recipe, inspired by ratatouille, is one of those meals that hits the spot JUST RIGHT.
We all know I'm a fan of easy, minimal prep meals (ie. stuffed sweet potatoes, weeknight curry). I just don't have the patience, time or planning skills to make a dinner that's going to require 50 ingredients and take 2 hours to make.
Hence why this easy chickpea and tomato stew is a weekly staple in my house. Inspired by ratatouille, it's the perfect comforting meal for a cold winter day. I promise you won't even be able to tell it's PACKED with veggies! Don't believe me? try it for yourself!
This recipe is also EASY. I swear it takes less than 15 minutes to prepare. After you're done prepping it you just need to let it simmer. Meaning it's one of those set it and forget it recipes. Don't actually forget it though... do your homework, or start doing your taxes or something while you wait! So once it's ready, you'll be done with your homework and you'll have a comforting chickpea and tomato stew. It's a win-win!
Chickpea and Tomato Ratatouille Stew
Why This Recipe Is Dietitian Approved
- Perfect for meal prep. This chickpea and tomato stew only takes 30 minutes and you can easily batch prep for easy meals during the week.
- Good source of fiber. We load up this recipe with veggies and legumes for a high fiber meal to support gut health.
- Plant based protein source. Plant-based proteins are great for our health, so we've added chickpeas to this stew.
Ingredients
One of my favourite things about this recipe is how customizable it is. If you don't have one of the ingredients on hand don't fret! It will still turn out great! It's also seriously packed with nutrients. This isn't a classic ratatouille by any means but it's my take on a ratatouille! It has tons of veggies, plant-based protein and fibre and so many comforting spices. In addition, it's one of those recipes perfect for a busy weeknight.
Veggies- I use onion, zucchini, carrots and eggplant for my easy ratatouille. You can also use whatever you have on hand! A classic ratatouille has zucchini, eggplant and bell pepper. The choice is yours!
Spices- The bulk of the ingredient list! We use lots of spices in this recipe but don't get scared away. Most of the spices are ones you probably already have on hand.
Chickpeas- For easy plant-based protein! Making this the perfect meal for meatless Monday (or any day).
Tomato Puree- To help give it that creamy tomato base! Tomato puree works best for the smooth consistency. However you can also use crushed tomatoes if that all you have available!
Vegetable Broth- This helps make it a stew while adding a little extra flavour! I like to choose a lower-sodium vegetable broth like this one!
Basil- A little sprinkling of fresh basil to give it that true ratatouille taste. This is optional as I know fresh basil isn't a common ingredient you have on hand. However, it helps elevate the flavour profile!
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Step 1: Preheat the oven to 375℉. Add eggplant cubes to a large sheet pan, drizzle with olive oil and toss with sea salt. Roast for about 25 minutes, or until soft. *I like to do this step in advance*
- Step 2: In a large pan over medium heat saute onion and garlic in olive oil and sea salt until brown.
- Step 3: Add in spices, diced carrots, chopped zucchini, a bit more oil, and cook until veggies are soft and spices are fragrant.
- Step 4: After a few minutes, add chickpeas and eggplant
- Step 5: Pour in tomato puree and vegetable broth.
- Step 6: Adjust spices as desired, cover with a lid and cook over low heat until it gets thick (about 30-40 mins- stirring occasionally).
- Step 7: Remove lid, add basil if using, stir and let sit for a few extra minutes.
- Step 8: Serve over quinoa or with a slice of toasted bread and enjoy!
Substitutions and Variations
To make gluten-free: this recipe is naturally gluten-free.
To make dairy-free: this recipe is naturally dairy-free.
To make nut-free: this recipe is naturally nut-free.
For a gluten free serving option, serve over quinoa or with a crusty gluten-free bread.
Make it spicy by adding in a few teaspoons of chili powder.
Don't have a vegetable on hand? You can absolutely get creative and substitute with hearty vegetables such as cauliflower, parsnips and turnips.
Equipment
Storage
Leftover chickpea and tomato stew can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months
To reheat, place in the fridge overnight to thaw or use the defrost setting on your microwave. Once thawed through, reheat in the microwave or on the stovetop.
Top Tips for Success
To save time while cooking, make the roasted eggplant in advance. I find roasting the eggplant at the beginning of the week makes this meal a BREEZE to throw together during a busy weeknight.
Frequently Asked Questions
Absolutely! This would be amazing with some mini meatballs or ground meat of choice. Just cook it separately and add it once everything is combined.
The cinnamon creates a comforting blend of flavours when paired with the cumin and paprika. This combination is very traditional to Middle Eastern dishes; I highly recommend giving it a try!
More Easy Dinner Recipes
If you liked this ratatouille inspired stew, try these recipes next:
- Chickpea and Spinach Curry
- Vegan Chickpea and Tomato Soup
- Hidden Veggie Mac and Cheese
- Tofu Satay Stir Fry
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this chickpea and tomato stew, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Chickpea and Tomato Ratatouille Stew
Ingredients
- 1 eggplant cubed
- ½ of 1 large onion chopped
- 1 tbsp olive oil
- 2 cloves garlic minced
- 1 tsp salt
- ¼ teaspoon dried oregano
- ¼ teaspoon red pepper flakes
- 1 tablespoon ground cumin
- ⅛ tsp cinnamon
- ½ tablespoon paprika
- 2 zucchinis diced
- 2 large carrots diced
- 1 can (540ml) chickpeas rinsed and drained
- 2 cups tomato puree
- 2 cups vegetable broth
- ¼ cup fresh basil chopped (optional)
Instructions
- Preheat the oven to 375℉. Add eggplant cubes to a large sheet pan, drizzle with olive oil and toss with sea salt. Roast for about 25 minutes, or until soft. *I like to do this step in advance*
- In a large pan over medium heat saute onion and garlic in olive oil and sea salt until brown.
- Add in spices, diced carrots, chopped zucchini, a bit more oil, and cook until veggies are soft and spices are fragrant.
- After a few minutes add chickpeas and eggplant.
- Pour in tomato puree and vegetable broth.
- Adjust spices as desired, cover with a lid and cook over low heat until it gets thick (about 30-40 mins- stirring occasionally).
- Remove lid, add basil if using, stir and let sit for a few extra minutes.
- Serve over quinoa or with a slice of toasted bread and enjoy!
Joanne Novey says
This is a great comfy dish. So fresh and healthy tasting! I was worried it would be too much cumin and started w/ half tbsp but ended up adding the full tbsp of cumin and it is delicious! I didn’t add any cinnamon. Another great tasting healthy recipe!
Nicole Addison says
PERFECT for a vegetarian batch prep meal this cozy season!