Recipe description
July 20, 2026
Chicken and chickpea stew
Cozy chicken and chickpea stew supporting gentle, gut-friendly meals.
One Pot Meal
Easy Recipe
High Protein
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and vegetables.
- Includes a variety of plant flavors with polyphenol-rich herbs and spices.
- Balanced with protein from chicken and heart-healthy olive oil for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, breast
2
piece
Chickpea
1
can
Onion
1
piece
Carrot
2
piece
Celery
2
stalk
Garlic
2
clove
Oil, olive
2
tablespoon
Chicken soup
2
cup
Tomato, paste
1
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
0.5
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Dice the onion, carrots, and celery. Mince the garlic cloves.
2
Heat olive oil in a large pot over medium heat. Add the diced vegetables and sauté for 5-7 minutes until softened.
3
Add the minced garlic and cook for 1 minute until fragrant.
4
Cut the chicken breast into bite-sized pieces and add to the pot. Cook for 5 minutes until lightly browned.
5
Stir in tomato paste, paprika, and cumin. Cook for 1 minute to toast the spices.
6
Add the chickpeas (drained and rinsed) and chicken broth to the pot. Season with salt and pepper.
7
Bring to a boil, then reduce heat to low and simmer for 20-25 minutes until chicken is cooked through and flavors have melded.
8
Taste and adjust seasoning if needed. Stir in fresh parsley before serving.
More Recipes For Your Gut
Nutrition
688 kcal
Calories
52 g
Protein
42 g
Carbohydrates
12 g
Fiber
7 g
Sugar
21 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
Is this recipe suitable for a low-FODMAP or onion-free diet?
It contains onion, garlic and chickpeas, so it’s not ideal for a strict low-FODMAP diet. You could omit onion and garlic and use suitable substitutes, but chickpeas are high-FODMAP for many people.
Can I use dried chickpeas instead of canned?
Yes. Soak dried chickpeas overnight and cook until tender; if using dried, plan extra time.
How many servings does this yield? Can I scale it?
It serves 2. To feed more, multiply the ingredients and adjust the cooking time.
What are the main nutritional benefits?
Provides lean protein from chicken and fiber from chickpeas; a balanced, plant-forward meal.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; you can freeze for up to 3 months.
Is this gluten-free and dairy-free?
Yes, it’s naturally gluten-free and dairy-free (assuming the broth is gluten-free).
Can I use chicken thighs instead of breasts?
Yes. Chicken thighs work; they stay juicier; adjust cooking time.
What if I don’t have fresh parsley?
Fresh parsley is optional; substitute with dried parsley (about 1 teaspoon per 2 tablespoons fresh) or omit.
How salty or spicy is it? Can I adjust the seasonings?
The recipe uses 0.5 teaspoon salt and 0.25 teaspoon black pepper; you can reduce salt and pepper to taste.
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