by Olena

Chicken Chickpea Stew

by Olena

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!

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, stews, stir fries and other types of throw together one pot meals. 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!

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.

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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!

That’s why this chicken chickpea 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 canned chickpeas for protein and healthy carbs boost, peppers that are so in season right now, and tahini paste. That 1/2 cup of tahini paste changes everything for this stew!

How to Turn Chicken Chickpea Stew into a Freezer Meal

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! #ifoodreal #cleaneating #healthy #recipe #dinner #instantpot #slowcooker

In a gallon size Ziplock bag, add all ingredients, except water (stock), tahini paste and parsley, finishing with tomatoes on top. You would have to saute onion, garlic and pepper if cooking in slow cooker. Let as much air out as possible, seal and freeze for up to 3 months.

If cooking in Instant Pot, pressure cook on High from frozen with 2 cups of water (stock) for 20 minutes with Quick Release. Add tahini and parsley, stir and serve.

If cooking in slow cooker, you would have to saute onion, garlic and peppers before freezing with other ingredients. Thaw in the fridge for 24 hours (food safety thing), then add to a large slow cooker with 2 cups of water (stock), and cook for 4 hours on High or 8 hours on Low. Add tahini and parsley, stir and serve.

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

How to Make 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!

  1. Preheat large dutch oven on low heat, swirl a bit of avocado oil to coat and add onion and garlic. 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!
  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. 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!
  3. Add tomatoes, quinoa, chickpeas, broth, salt, pepper and bay leaves; stir, cover and cook on low for 20 minutes. 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!
  4. Turn off heat; add tahini and herbs, stir and let stand for a couple minutes.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!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!

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!

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Chicken Chickpea Stew

5 from 4 reviews

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!

  • Author: Olena of ifoodreal.com
  • Prep Time: 8 minutes
  • Cook Time: 45 minutes
  • Total Time: 53 minutes
  • Yield: 8 servings

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

  1. 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.
  2. Add tomatoes, quinoa, chickpeas, broth, salt, pepper and bay leaves; stir, cover and cook on low for 20 minutes.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Freezer Meal: In a gallon size Ziplock bag, add all ingredients, except water (stock), tahini paste and parsley, finishing with tomatoes on top. Let as much air out as possible, seal and freeze for up to 3 months.

If cooking in Instant Pot, pressure cook on High from frozen with 2 cups of water (stock) for 20 minutes with Quick Release. Add tahini and parsley, stir and serve.

If cooking in slow cooker, you would have to saute onion, garlic and pepper before freezing with other ingredients. Thaw in the fridge for 24 hours (food safety thing), then add to a large slow cooker with 2 cups of water (stock), and cook for 4 hours on High or 8 hours on Low. Add tahini and parsley, stir and serve.

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 lid will close.

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).

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

Hi, I’m Olena and this is my healthy family recipes blog. Originally from Ukraine, I now live on magic Vancouver Island in British Columbia. I’m here to help you with “What’s for dinner?”.

Made a recipe? Tag @ifoodreal or #ifoodreal on Instagram. I would love to share in the “Look what you made” stories.

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