Red bell peppers meet chickpeas in a cozy, one-pot situation that tastes like comfort and cooks like a weeknight hero. This stew brings heat, sweetness, and silkiness together in under an hour. You get big flavor, steady energy, and a pile of anti-inflammatory goodness—with zero fussy steps. So yeah, dinner plans: handled.

Why This Stew Slaps (Nutritionally Speaking)

This isn’t just a red bowl of delicious. It’s a strategic play. Red peppers pack vitamin C, carotenoids, and quercetin, which help calm inflammation and support your immune system. Chickpeas bring fiber and plant protein, which your gut and blood sugar will love.
We also layer in onions, garlic, turmeric, cumin, and olive oil. That mix works together to reduce oxidative stress and support healthy digestion. Does that mean you turn into a glowing wellness deity overnight? No. But it nudges your baseline in the right direction—bite by bite.

Key anti-inflammatory MVPs

• Red bell peppers: Rich in vitamin C and beta-carotene, both linked to lower inflammation markers.
• Chickpeas: Fiber fuels gut microbes that produce anti-inflammatory short-chain fatty acids.
• Turmeric + black pepper: Curcumin needs piperine to boost absorption—teamwork, baby.
• Extra-virgin olive oil: Polyphenols support heart and brain health.
• Garlic and onion: Allicin and quercetin help modulate inflammation pathways.

The Ingredients (A.K.A. What to Grab)

You know the drill. Keep it simple and swap-friendly. Here’s the base lineup:

• 2 tbsp extra-virgin olive oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 large red bell peppers, sliced thin
• 1 tsp ground turmeric
• 1 ½ tsp ground cumin
• ½ tsp smoked paprika (or regular paprika if that’s what you have)
• ¼–½ tsp crushed red pepper flakes (optional, for heat)
• 2 tbsp tomato paste
• 1 can (14 oz/400 g) crushed tomatoes
• 2 cans (15 oz/425 g each) chickpeas, drained and rinsed
• 3–4 cups low-sodium vegetable broth (start with 3, add more if you want it soupier)
• 1 tsp sea salt, plus more to taste
• ½ tsp black pepper
• Juice of ½ lemon
• Handful fresh parsley or cilantro, chopped

Nice-to-have add-ins

• 1 small sweet potato or carrot, diced (for extra fiber and sweetness)
• 1 cup chopped kale or spinach (stir in at the end)
• 1 tsp grated fresh ginger (brightens everything)
• ¼ cup coconut milk or tahini (for creamy vibes)

How to Cook It (Without Babysitting a Pot)

Let’s keep it breezy. You’ll sauté, simmer, and finish with herbs and acid. That’s it.

1. Heat the olive oil in a heavy pot over medium. Add onion and a pinch of salt. Cook 5 minutes until soft and glossy, not browned.
2. Stir in garlic and red bell peppers. Cook 3–4 minutes until peppers start to relax.
3. Sprinkle in turmeric, cumin, paprika, and pepper flakes. Toast 60 seconds while stirring. If it looks dry, add a splash of broth.
4. Stir in tomato paste and cook 1–2 minutes to caramelize it slightly.
5. Add crushed tomatoes, chickpeas, and 3 cups broth. Season with salt and black pepper. Bring to a gentle simmer.
6. Simmer 15–20 minutes, partially covered, until flavors settle and the broth thickens. Add more broth if you like it looser.
7. Stir in lemon juice and herbs. Taste and adjust salt, lemon, and heat. If using greens or coconut milk/tahini, fold them in now and cook 2 more minutes.

Pro tips for A+ texture

• Slight mash: Use a spoon to mash a few chickpeas against the pot. It thickens the stew naturally.
• Don’t skip the lemon: Acid wakes up the spices and balances the sweetness from peppers.
• Finish with oil: A drizzle of extra-virgin olive oil at the end adds body and more polyphenols. Win-win.

Flavor Moves and Smart Swaps

You can keep it classic or go off-script. IMO, both choices taste great.

• Smoky version: Add ½ tsp more smoked paprika and a splash of sherry vinegar at the end.
• Moroccan-ish: Add ½ tsp cinnamon and a handful of chopped dates or apricots.
• Herb bomb: Finish with dill + parsley for a fresh, green twist.
• Creamy route: Stir in tahini and a bit of coconut milk for richness without dairy.
• Spicy: Swap red pepper flakes for harissa paste. Start with 1 tsp and escalate responsibly.

Protein and carb buddies

• Protein: Add cubed tofu, cooked shredded chicken, or sautéed shrimp (if not strictly plant-based).
• Carbs: Serve over quinoa, farro, brown rice, or with crusty sourdough. Cauli rice works if you want lighter.

Why It’s Anti-Inflammatory (Without the Buzzwords)

No magic potions here—just well-studied foods working together. The ingredients in this stew support lower inflammatory tone through several pathways.

• Antioxidants: Peppers, tomatoes, and herbs provide carotenoids and polyphenols that neutralize free radicals.
• Spice synergy: Turmeric’s curcumin works better with fat and black pepper. This recipe has both.
• Fiber load: Chickpeas and veggies support gut microbes. Better gut health often means lower systemic inflammation.
• Healthy fats: Olive oil contributes oleocanthal and other compounds with NSAID-like properties (mild, but cool).

What about sodium?

Use low-sodium broth and salt gradually. You control the final flavor. FYI, acid and herbs can reduce your need for extra salt without losing satisfaction.

Make-Ahead, Store, Reheat

This stew tastes even better on day two. Meal-prep crowd, rejoice.

• Fridge: Store in airtight containers up to 4 days.
• Freezer: Freeze up to 3 months. Thaw overnight, then reheat gently with a splash of broth.
• Reheat: Low and slow on the stove. Add lemon and herbs again to brighten if it sat in the fridge.

Batch cooking tips

• Double the recipe and divide into single-serve portions for easy lunches.
• Keep greens separate and stir them in when you reheat to avoid sad, overcooked leaves.

Serving Ideas That Feel Fancy (But Aren’t)

You don’t need a garnish graveyard. Just layer textures and brightness.

• Toppings: Toasted pumpkin seeds, a dollop of yogurt or coconut yogurt, chili oil, or crumbled feta (if you do dairy).
• On the side: Lemon wedges, warm pita or naan, chopped cucumbers with olive oil and salt.
• For crunch: Quick pickled onions. Slice thin, toss with lemon juice and pinch of salt, wait 10 minutes. Boom.

FAQ About Red Pepper & Chickpea Stew

Can I use jarred roasted red peppers instead of fresh?

Absolutely. Drain them well and add them during the simmer step. They’ll bring a deeper, smoky sweetness. Cut the salt a touch since jarred peppers can taste briny.

How do I make this stew creamier without dairy?

Stir in 2 tablespoons tahini or ¼ cup coconut milk at the end. You can also blend 1 cup of the stew and return it to the pot. Creamy, no cream—look at you go.

Will this work in a slow cooker?

Yep. Sauté onion, garlic, and spices on the stove first (trust me, it matters), then add everything to the slow cooker. Cook on low 4–6 hours. Finish with lemon and herbs before serving.

What if I only have dried chickpeas?

Cook them first until tender (Instant Pot makes this easy). You’ll need about 3 cups cooked. IMO, cooking from dry gives the best texture and saves money.

How spicy is it?

Mild by default. The red pepper flakes add warmth, not fire. If you want sweat-on-the-forehead energy, add harissa or a diced chili.

Is this meal balanced enough for dinner?

Yes. You’ve got protein, fiber, healthy fats, and complex carbs. Pair with a whole grain or bread if you want extra staying power. Your blood sugar will appreciate the fiber-protein combo.

Conclusion On Red Pepper & Chickpea Stew

This Red Pepper & Chickpea Stew proves you can eat for comfort and still treat your body kindly. It builds layers of flavor with simple ingredients, turns leftovers into a perk, and plays nice with whatever you have in the fridge. Add lemon, add herbs, and claim your cozy bowl. FYI: making a double batch might be your best decision this week.

Related Recipe: Soothing Anti-Inflammatory Turmeric Lentil Stew Bowl for Older Adults