Healthy Freezer Meals: Curried Chicken and Chickpea Stew

I answered my daughter’s desperate call with this Curried Chicken and Chickpea Stew. Erin is a busy grad student with a job and a long-distance boyfriend. Her hectic life doesn’t leave much time for planning and cooking healthy meals, but she doesn’t allow busy to keep her from being healthy. (You go, girl!)

Healthy Freezer Meals

Erin is happy to have healthy meals for the freezer! Isn’t she pretty!

For most of the last school year whenever Erin visited, she and I prepared dozens of healthy meals for the freezer. A hungry girl called a few weeks ago because her supply of freezer meals was running low. So how did mom answer? Yep! I created and prepared a healthy make ahead meal. She recently visited for a 2-day fall break from school. Lucky Erin took back the Curried Chicken and Chickpea Stew that I made and froze and the Turkey Taco Soup that we prepared together. Check back for that recipe.

Check out this healthy freezer meal: Curried Chicken and Chickpea Stew.Click To Tweet
Curried Chicken and Chickpea Stew in Bowl

Curried Chicken and Chickpea Stew

Curried Chicken and Chickpea Stew

Don't worry about the long ingredient list. This freezer-friendly meal comes together quickly. Don't need 12 servings? No problem. You can easily cut this recipe in half.
5 from 1 vote
Print Pin Rate
Course: Main dish stew/soup; healthy freezer meal
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 12
Calories: 230kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND


  • 2 large yellow onions, chopped
  • 4 cloves garlic, crushed
  • 2 tablespoons tomato paste
  • 3 tablespoons curry powder
  • 2 tablespoons ginger root (either freshly grated or jarred)
  • 1 teaspoon coarse ground black pepper
  • 1 1/2 tablespoons canola oil
  • 1 3/4 pounds boneless, skinless chicken breast
  • 4 cups reduced sodium chicken broth
  • 6 carrots, sliced or chopped
  • 1/2 medium head green cabbage, cut in quarters, then sliced in 1/4-inch pieces
  • 2 (14.5-ounce) cans petite diced tomatoes, no salt added, undrained
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 4 cups water
  • 1 lime
  • Cilantro, for topping


  • Mix the onions, garlic, tomato paste, curry powder, ginger root, black pepper and canola oil in a large microwave-safe bowl. Microwave on high for 5 minutes, stirring about halfway.
  • Place the chicken, broth and onion mixture in a large pot. Cover and bring to a boil. Reduce heat and gently boil until the chicken is cooked through, about 15 minutes. When the chicken is done, remove it from the pot and shred with two forks.
  • Return the chicken to the pot with the broth and onion mixture. Add the carrots, cabbage, canned tomatoes, chickpeas and water. Return to a boil. Reduce heat and simmer for 30 minutes.
  • Squeeze the lime over the hot stew and stir.
  • Garnish each serving with freshly chopped cilantro.


Serving: 1- 2/3 cups | Calories: 230kcal | Carbohydrates: 27g | Protein: 20g | Fat: 5g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 42mg | Sodium: 438mg | Fiber: 8g
Healthy make-ahead meals

Onions, seasonings and canola oil. The oil carries the flavors.

Healthy make-ahead meals

After microwaving

Overhead Closeup of Curried Chicken and Chickpea Stew

If you like this healthy freezer recipe, please let me know. If you’re interested in other tips for busy people, check back often.

Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

Leave a Reply


  1. food for you on August 11, 2017 at 12:23 pm

    You have healthy and testy recipes.Thanks.

  2. Freezer Ideas for New Moms and Easy to Make Meals on January 10, 2019 at 11:00 am

    […] Curried Chicken and Chickpea Soup via Jill Weisenberger […]

Leave a Comment

Jill's Books

Welcome to my Blog

Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

Dietspotlight Top Pro 2017-18

Connect With Jill

Dietspotlight Top Pro 2017-18