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!
Servings: 8 servings
Calories: 391kcal
Ingredients
- 1 large onion finely chopped
- 3 large garlic cloves minced
- 2 pounds bell peppers seeded and coarsely chopped
- 1 pound boneless & skinless chicken breasts cubed
- Oil for frying
- 1 pound tomatoes cubed or 28 oz can diced tomatoes
- 1 cup quinoa uncooked
- 2 x 14 ounces cans chickpeas rinsed & drained
- 2 cups chicken broth low sodium
- 1 1/2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 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 oil to coat and add onion and garlic. Cook for 5 minutes, stirring occasionally. Increase heat to medium, add bell peppers 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 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 and stir. Cover and cook for 4 hours on High or 8 hours on Low.
- Last Step for All Methods: Turn off heat. Add tahini and herbs, stir and let stew stand for a couple minutes.
Notes
- 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.
- 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).
Nutrition
Serving: 1.5cups | Calories: 391kcal | Carbohydrates: 45g | Protein: 26g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 36mg | Sodium: 641mg | Fiber: 11g | Sugar: 7g