Chunky Tomato, Chickpeas & Mushroom Stew

By Vicki Shanta Retelny
I love tomato products; I use them in many of my recipes.  This recipe, Chunky Tomato, Chickpeas & Mushroom Stew, offers a delicious and filling option in the cold winter months.  It’s a comfort food recipe without a lot of excess fat and calories, and jammed with the antioxidant, lycopene, that can keep your cells healthy, as well as fiber and vitamin C.  With hearty chick peas, juicy tomatoes and meaty baby Bella mushrooms this stew is very satisfying.  The simplicity of this stew is masked by its bold flavors as it’s spiced up with smoked paprika and crushed coriander seeds for a rich burst of flavor.  A hint of balsamic vinegar rounds out the acidity in the juice of the tomatoes with a robust mouthfeel and umami that is undeniable.
The best part of this dish is that it only takes minutes to make and it fits into a healthy meal plan any day.  It’s versatile, too, as you can add different beans, pulled chicken or pork or various veggies like sautéed kale, spinach or Swiss chard.  Serve over any grain from quinoa to brown rice to bulgur wheat – or go grain free over mixed greens.  Enjoy for brunch, lunch or dinner, plus it refrigerates and freezes well to enjoy the next day or week. It’s a go-to meal for me and my family!  

Serves 2


1 Tablespoon extra-virgin olive oil

1 teaspoon coriander seeds, crushed

2 cloves garlic, minced

1 small shallot, minced

4 baby bella  mushrooms, chopped

1 15 oz. can chickpeas, rinsed and drained

2 15 oz. cans diced tomatoes*

1 teaspoon balsamic vinegar

1 teaspoon smoked paprika

1 teaspoon cinnamon

1 pinch salt and black pepper to taste

Cilantro leaves for garnish

1/2 cup whole wheat couscous (optional)

1 cup water or low-sodium broth (optional)


In a large skillet over medium-low heat, add olive oil, garlic, shallots and crushed coriander.  Saute for a few minutes until fragrant.  Toss in the mushrooms and chickpeas and saute for a few more minutes.  Stir gently and allow the flavors to meld together.  Add the tomatoes, vinegar, paprika, cinnamon, salt and pepper.  Simmer for 10 minutes to cook through and allow it to thicken a bit.

If you want to serve over couscous, just add dry couscous to a small pot with liquid and bring to boil.  Reduce heat to a simmer and cook until liquid is dissolved.  Flake with a fork and remove from heat.  If you’d rather no grains, just serve over a bed of greens.  Enjoy!

*To reduce sodium, use diced tomatoes with no-salt added.

Nutrition Information (per serving with couscous): Calories: 534, Total Fat: 10 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 913 mg, Carbohydrate: 95 g, Sugars: 5 g, Protein: 19 g

VSRprofile (1)Vicki Shanta Retelny – I am an active member of the Academy of Nutrition and Dietetics and have served on many boards, committees and working groups in the organization. Most notably, I have served on the executive committee of the Food and Culinary Professionals and served as chair of theNutrition Entrepreneurs – both dietetic practice groups of the Academy of Nutrition and Dietetics. I am currently a board member for the Illinois Academy of Nutrition and Dietetics and I am serving as the Vice Chair for the Academy’s Member Value Committee.

The Lifestyle NutritionistTM
Freelance Writer, Speaker, Blogger & Culinary Consultant
Nutrition Writer , Chicago Health Magazine
Contributing editor, Environmental Nutrition
Vice Chair, Member Value Committee of the Academy of Nutrition and Dietetics
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