Chickpea Tomato Quinoa Stew

Craving a hearty, flavorful meal that’s both nutritious and delicious? Look no further than this chickpea tomato quinoa stew recipe! Packed with protein, fiber, and vibrant flavors, this stew is the perfect comfort food for any day of the week.

Imagine cozying up with a bowl of this warm and satisfying dish – pure bliss in every spoonful. Ready to elevate your dinner game with a simple yet impressive recipe?

Key Takeaways

  • Enjoy a nutritious meal with the chickpea tomato quinoa stew that is packed with protein, fiber, and essential nutrients.

  • Substitute ingredients in the recipe based on personal preferences or dietary restrictions to customize the stew to your liking.

  • Follow the simple cooking instructions for the Instant Pot to prepare a quick and flavorful chickpea tomato quinoa stew.

  • Utilize the alternative slow cooker method for a hands-off approach to cooking the stew, perfect for busy days.

  • Store any leftover stew properly in airtight containers in the refrigerator and reheat it for a convenient and delicious meal option.

  • By incorporating this hearty and wholesome chickpea tomato quinoa stew into your meal rotation, you can enjoy a tasty dish that is both satisfying and beneficial for your health.

Benefits of Chickpea Tomato Quinoa Stew

High Protein Content

Chickpeas are a great source of protein, essential for muscle growth and repair. Quinoa, being a complete protein, contains all nine essential amino acids required by the body.

Versatile and Healthy

Chickpeas and quinoa in the stew provide a nourishing base, offering a wide range of essential nutrients like fiber, iron, and magnesium. They contribute to a hearty plant-based meal that is both satisfying and nutritious.

Delicious Flavors

The stew’s taste is enhanced by the addition of spices such as paprika and chipotle peppers, adding depth and richness to the dish. These flavors complement the earthy tones of chickpeas and the freshness of tomatoes, creating a harmonious blend.

Ingredients and Substitutions

Main Ingredients

The chickpea tomato quinoa stew requires a handful of essential ingredients. Start with chickpeas, a great source of protein and fiber. Add quinoa, a nutrient-dense grain, and flavorful spices like cumin and coriander for depth.

Alternative Options for Adobo Sauce

If you don’t have adobo sauce on hand, consider using chipotle peppers in adobo or a combination of smoked paprika and vinegar for a similar smoky flavor profile.

Possible Ingredient Substitutions

For dietary accommodations, swap out ingredients as needed. Substitute spinach for kale or Swiss chard, or use vegetable broth instead of chicken broth for a vegetarian version. You can also switch celery with fennel or bell peppers for varied textures.

  1. Pros:

    • Offers flexibility to cater to different dietary needs.

    • Allows customization based on personal preferences.

  2. Cons:

    • Some substitutions may alter the original flavor profile.

    • Certain replacements might affect the overall texture of the stew.

Cooking Instructions for Instant Pot

Sautéing Onions and Spices

Start by sautéing finely chopped onions in the Instant Pot using the sauté function. Add ground cumin and paprika for flavor before stirring in rinsed quinoa and cooked chickpeas.

To enhance the taste, consider adding garlic and fresh herbs like parsley or cilantro. This step infuses the stew with rich, aromatic flavors.

Manual Cooking Time

Once the ingredients are well combined, add vegetable broth or water to cover them. Close the lid, set the Instant Pot to manual mode, and cook on high pressure for around 8 minutes.

The short cooking time ensures that the quinoa is perfectly cooked while retaining its texture. The chickpeas become tender without turning mushy.

Releasing Pressure and Perfecting the Stew

After cooking, allow natural pressure release for a few minutes before carefully venting any remaining pressure. Open the lid, stir the stew gently, and adjust the seasoning if needed.

Alternative Slow Cooker Method

Softening Onions

To enhance the flavors, soften onions and heat spices in a pan before adding them to the slow cooker. This process ensures a rich and aromatic base for the stew.

Cooking Process

Cook the chickpea tomato quinoa stew on low heat in the slow cooker. Allow it to simmer gently until the quinoa becomes fluffy and absorbs all the delicious flavors of the dish.

Convenience of Slow Cooker

Using a slow cooker offers unparalleled convenience. Simply prep your ingredients, set the cooker, and let it work its magic throughout the day. Return home to a hearty and flavorful stew ready to be enjoyed.

Storing and Reheating Tips


To keep your chickpea tomato quinoa stew fresh, store it in an airtight container in the refrigerator for up to 3 days. Make sure to cool it down before refrigerating.


For longer storage, freeze the stew for up to 1 month. Transfer it to a freezer-safe container or bag, leaving some space for expansion.


When reheating, use a microwave or stovetop. Microwave on high in short intervals, stirring in between until heated through. On the stovetop, warm slowly over low heat.

Flavor Retention

Despite being stored, the stew retains its flavors well. The combination of chickpeas, tomatoes, and quinoa ensures a delicious taste even after being refrigerated or frozen.

Rinsing Quinoa

Rinsing quinoa before cooking is crucial as it removes any bitterness and saponins that can affect the taste of the stew. Rinse under cold water until the water runs clear.

Leftovers Management

Utilize leftovers efficiently by incorporating them into wraps, salads, or grain bowls. This not only reduces waste but also offers varied meal options throughout the week.


Incorporating chickpea tomato quinoa stew into your meal rotation can offer you a tasty, nutritious, and convenient option. With its blend of protein, fiber, and vitamins, this dish can support your overall well-being while satisfying your taste buds.

Whether you choose the Instant Pot or slow cooker method, preparing this stew is a simple way to enjoy a hearty and wholesome meal that can be easily stored and reheated for future consumption.

Next time you’re looking for a flavorful and healthful meal option, consider whipping up a batch of chickpea tomato quinoa stew. Your body will thank you for the nourishment, and your taste buds will appreciate the delicious flavors. Enjoy the benefits of this nutritious dish in your weekly menu!





Frequently Asked Questions

Can I substitute quinoa with another grain in the Chickpea Tomato Quinoa Stew?

Quinoa can be substituted with rice or couscous for a different texture and flavor profile. Adjust cooking times accordingly based on the grain used.

How long can I store Chickpea Tomato Quinoa Stew in the refrigerator?

Store the stew in an airtight container for up to 4-5 days in the refrigerator. Make sure to cool it completely before storing.

Is Chickpea Tomato Quinoa Stew suitable for freezing?

Yes, you can freeze the stew in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.

Can I add other vegetables to enhance the flavor of the stew?

Feel free to add vegetables like spinach, bell peppers, or zucchini for added nutrients and flavor. Adjust cooking times if necessary based on the vegetables added.

Are there any health benefits associated with consuming Chickpea Tomato Quinoa Stew regularly?

This stew is packed with plant-based protein from chickpeas, vitamins from tomatoes, and fiber from quinoa, offering a nutritious meal that supports overall health and provides sustained energy.