Recipe description
June 14, 2026
Chickpea Tomato Olive Stew
Gut-friendly chickpea tomato olive stew for fiber and balance
Plant Based
Protein Rich
86%
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 colorful plant foods that support dietary diversity.
- Balanced with protein and healthy fats from olive oil.
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
Chickpea
24
tablespoon
Tomato
4
piece
Olive
12
piece
Onion
1
piece
Garlic
3
piece
Oil, olive
2
tablespoon
Tomato, paste
1
tablespoon
Vegetable broth
1.5
cup
Parsley
2
tablespoon
Lemon
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Paprika powder
1
teaspoon
Bay leaf
1
piece
Seed, cumin
0.5
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, sauté until onions are softened.
3
Stir in the chickpeas, tomatoes, olives, cumin, salt, and pepper.
4
Pour in vegetable broth, stir and bring the mixture to a simmer.
5
Reduce heat and let the stew simmer for 20-25 minutes.
6
Taste and adjust seasoning as necessary before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
9 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan-friendly?
Yes. It’s plant-based with chickpeas, tomatoes, olives, and olive oil; no meat, dairy, or eggs.
How much fiber does this dish provide?
It’s high in dietary fiber thanks to chickpeas and vegetables; exact amounts depend on portions.
Can I store leftovers?
Yes. Refrigerate in an airtight container for 3–4 days, or freeze for 2–3 months.
What should I serve it with?
Pair with whole grains like quinoa or brown rice, or serve with greens such as spinach or kale.
Is this gluten-free?
Yes, naturally gluten-free. Check any added stock or sauces for gluten if you customize the recipe.
How spicy is it and can I adjust the heat?
You can adjust with chili flakes or fresh chili; omit if you prefer a milder flavor.
Can I use dried chickpeas instead of canned?
Yes. Soak dried chickpeas overnight and simmer until tender; canned chickpeas are faster.
How long does it take to cook?
About 30–40 minutes of simmering after sautéing aromatics, depending on chickpeas.
Do olives and olive oil affect gut health?”,
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