by Olena

Chicken Chickpea Stew

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Olena Osipov
5 from 18 votes

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You can make this quick Chicken and Chickpea Stew Recipe with tomatoes on a stove, in a slow cooker, or Instant Pot. Best of all, turn this into a healthy freezer meal (instructions included) for busy families! 

Want more freezer meals? why not check out my Instant Pot white chicken chili, crockpot buffalo chicken chili, quinoa and beef stew, or this compiled list of 10 healthy freezer meals!

Chicken Chickpea Stew

Chicken and Chickpeas Stew

I always-always tell people when asked how I manage to cook healthy while raising 2 kids and running a business, that key to success is to cook big pots of soup and stew, stir fry and other types of throw together one pot meals.  Alongside Tex-Mex chicken and zucchini, Instant Pot pot roast, crockpot turkey chili, and chicken stew, is this delicious chicken and chickpea stew!

Healthy meals that are affordable because many times anything can go in that pot, quick because chop-chop and it doesn’t have to be perfect. And because you open the fridge or freezer and leftovers are staring at you!

Chicken Chickpea Stew

Stew Ingredients:

Meals like ground turkey stew, soba noodle stir fry, and one pan quinoa chicken chili. Many days I spend working in front of the computer and taxiing boys to hockey after school, throwing dinners in 30 minutes or less in the evening.

That’s why this chicken and chickpeas stew is great, using the simplest ingredients you could only imagine:

  • Boneless and skinless chicken breast (just a pound to make meat more of a side than main ingredient)
  • Tomatoes (you can use canned diced)
  • Quinoa and cooked chickpeas for protein and healthy carbs boost
  • Bell peppers that are so in season right now
  • And tahini paste. That 1/2 cup of tahini changes everything for this stew!

How to Make Chicken and Chickpea Stew

Chicken Chickpea Stew ingredients including chickpeas, chicken breast, tahini, onion, garlic tomatoes, quinoa, red peppers

  1. Preheat large dutch oven on low heat, swirl a bit of avocado oil to coat and add onion and garlic. how to cook Chicken Chickpea Stew step by step
  2. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add pepper and cook for 5 more minutes, stirring occasionally. Add chicken, cook 5 more minutes, stirring occasionally. how to cook Chicken Chickpea Stew
  3. Add tomatoes, quinoa, chickpeas, broth, salt, pepper and bay leaves; stir, cover and cook on low for 20 minutes. how to cook Chicken Chickpea Stew step by step
  4. Turn off heat; add tahini and herbs, stir and let stand for a couple minutes.jar of sesame tahini Chicken and Chickpea Stew in dutch oven

How to Make a Freezer Meal

  • Before freezing (slow cooker): Preheat large skillet on low heat, swirl a bit of oil to coat and add onion and garlic. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add pepper and cook for 5 more minutes, stirring occasionally. Transfer to a gallon size resealable plastic bag with other ingredients (minus tahini and herbs) to freeze.
  • Instant Pot: Freeze all ingredients (minus tahini and herbs) in a gallon size resealable plastic bag.  Cook from frozen with 2 cups water or any low sodium broth on High pressure for 20 minutes. Quick release.
  • Slow cooker: Thaw in the fridge for 24 hours before cooking. Cook with 2 cups water or any low sodium broth on Low for 8 hours or on High for 4 hours.
  • After cooking: Add tahini and herbs, stir and let stand for a couple minutes.

Tip: Please note this is large meal, so if you are cooking in anything other than 8 quart Instant Pot (I have one) then freeze in 2 bags or 2 containers. For 8 Quart Instant Pot, freeze the bag standing upright, then it fits and the lid will close.

Check out my full list of 20 healthy premade meals. I’m obsessed!

Quick Chicken and Chickpea Stew Recipe in freezer bag

More Quick Healthy Stew and Soup Recipes

You can also browse through my entire collection of soups and stews for more inspiration!

Chicken Chickpea Stew

Chicken Chickpea Stew

Quick Chicken and Chickpea Stew Recipe with tomatoes cooked on a stove, in slow cooker or Instant Pot. Plus how to turn into a healthy freezer meal instructions for busy families. So good!
5 from 18 votes
Print Save Rate
Course: Dinner
Cuisine: American Ukrainian
Prep Time: 8 minutes
Cook Time: 45 minutes
Total Time: 53 minutes
Servings: 8 servings
Calories: 391kcal
Author: Olena Osipov

Ingredients

  • 1 large onion finely chopped
  • 3 large garlic cloves minced
  • 2 lbs bell peppers seeded and coarsely chopped
  • 1 lb boneless & skinless chicken breasts cubed
  • Avocado oil for frying
  • 1 lb tomatoes cubed or 28 oz can diced tomatoes
  • 1 cup quinoa uncooked
  • 2 x 14 oz cans chickpeas rinsed & drained
  • 2 cups vegetable or chicken broth low sodium
  • 1 1/2 tsp salt
  • Ground black pepper to taste
  • 3 bay leaves
  • 1/2 cup tahini paste
  • 1/2 cup fresh parsley or basil finely chopped

Instructions

  • Stovetop: Preheat large dutch oven on low heat, swirl a bit of avocado oil to coat and add onion and garlic. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add pepper and cook for 5 more minutes, stirring occasionally. Add chicken, cook 5 more minutes, stirring occasionally.
  • Add tomatoes, quinoa, chickpeas, broth, salt, pepper and bay leaves; stir, cover and cook on low for 20 minutes.
  • Instant Pot: Add ingredients in exact order listed: onion, garlic, bell pepper, chicken, quinoa, chickpeas, broth, salt, pepper, bay leaves and tomatoes. DO NOT STIR. Pressure cook on High for 20 minutes and afterwards release pressure with Quick Release method.
  • Slow Cooker: Preheat large dutch oven on low heat, swirl a bit of avocado oil to coat and add onion and garlic. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add pepper and cook for 5 more minutes, stirring occasionally.
  • Transfer to a large slow cooker along with chicken, tomatoes, quinoa, chickpeas, broth, salt, pepper, bay leaves; stir, cover and cook for 4 hours on High or 8 hours on Low.
  • Last Step for All: Turn off heat; add tahini and herbs, stir and let stand for a couple minutes.

Store: Refrigerate in an airtight container for up to 5 days.

    Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.

      Notes

      • You might need to add less salt if beans and broth you are using are not low sodium or salt free (for example, my cooked beans are unsalted).
      How to Make a Freezer Meal
      • Before freezing (slow cooker): Preheat large skillet on low heat, swirl a bit of oil to coat and add onion and garlic. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add pepper and cook for 5 more minutes, stirring occasionally. Transfer to a gallon size resealable plastic bag with other ingredients (minus tahini and herbs) to freeze.
      • Instant Pot: Freeze all ingredients (minus tahini and herbs) in a gallon size resealable plastic bag.  Cook from frozen with 2 cups water or any low sodium broth on High pressure for 20 minutes. Quick release.
      • Slow cooker: Thaw in the fridge for 24 hours before cooking. Cook with 2 cups water or any low sodium broth on Low for 8 hours or on High for 4 hours.
      • After cooking: Add tahini and herbs, stir and let stand for a couple minutes.
      Please note this is large meal, so if you are cooking in anything other than 8 quart Instant Pot (I have one) then freeze in 2 bags or 2 containers. For 8 Quart Instant Pot, freeze the bag standing upright, then it fits and the lid will close.

      Nutrition

      Serving: 1.5cups | Calories: 391kcal | Carbohydrates: 45g | Protein: 26g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 36mg | Sodium: 641mg | Potassium: 817mg | Fiber: 11g | Sugar: 7g | Vitamin A: 4366IU | Vitamin C: 160mg | Calcium: 58mg | Iron: 3mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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