Healthy One Pot Tomato and Chickpea Stew

This Healthy One Pot Tomato and Chickpea Stew is a warm, hearty, and nourishing dish that’s perfect for a cozy dinner or meal prep. Packed with protein-rich chickpeas, fresh tomatoes, and a variety of flavorful spices, this stew is both delicious and nutritious. Plus, it’s made in one pot, making cleanup a breeze!

Why You’ll Love This Healthy One Pot Tomato and Chickpea Stew

✔ Full of Flavor – With a mix of savory herbs and spices, this stew has layers of comforting flavor.
✔ Packed with Protein – Chickpeas are a great plant-based protein source, making this stew filling and satisfying.
✔ Quick & Easy – Ready in under 30 minutes, perfect for busy weeknights.
✔ Vegan & Gluten-Free – Suitable for a variety of dietary preferences, without compromising on taste.
✔ One-Pot Wonder – Easy to make and easy to clean up!

Ingredients for Healthy One Pot Tomato and Chickpea Stew

You’ll need:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 large carrot, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cans (14 oz each) diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• ½ teaspoon ground black pepper
• 1 bay leaf
• Salt, to taste
• 2 cups fresh spinach (or kale, optional)
• 1 tablespoon lemon juice (optional, for added brightness)

Tools You’ll Need

• Large pot or Dutch oven
• Wooden spoon or spatula
• Knife and chopping board

How to Make Healthy One Pot Tomato and Chickpea Stew

Step 1: Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent. Add the minced garlic and diced carrot, and cook for an additional 2 minutes until fragrant.

Step 2: Add the Spices
Stir in the ground cumin, paprika, turmeric, cinnamon, and black pepper. Cook for another minute, allowing the spices to toast and release their aromatic oils.

Step 3: Add the Chickpeas and Tomatoes
Add the chickpeas, diced tomatoes (with their juices), vegetable broth, and bay leaf to the pot. Stir well to combine.

Step 4: Simmer the Stew
Bring the stew to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes. Stir occasionally and let the flavors meld together. If the stew becomes too thick, you can add a bit more broth or water to reach your desired consistency.

Step 5: Add the Greens
Once the stew has thickened and the flavors have developed, add the spinach (or kale) and cook for an additional 3-5 minutes until wilted and tender.

Step 6: Finish & Serve
Stir in the lemon juice for an added touch of brightness (optional). Taste and adjust the seasoning with more salt or pepper, if needed. Serve hot, and enjoy!

Serving Suggestions

• With Crusty Bread – Serve with a slice of warm, crusty bread to soak up all the flavorful broth.
• Over Rice or Quinoa – Serve the stew over brown rice, quinoa, or couscous for a hearty, filling meal.
• With a Side Salad – Pair with a fresh, leafy green salad for extra veggies and crunch.
• Top with Yogurt – For added creaminess, top with a dollop of plain yogurt (dairy-free options work great, too!).

Tips for the Best One Pot Tomato and Chickpea Stew

✔ Adjust the Spices – If you like more heat, you can add a pinch of cayenne pepper or chili flakes to the stew.
✔ Make it Your Own – Feel free to add other veggies, like zucchini, bell peppers, or potatoes, to bulk up the stew.
✔ Use Fresh Herbs – Fresh herbs, such as cilantro or parsley, can be added as a garnish for added freshness and flavor.

Storage Instructions

• Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days.
• Freeze: This stew freezes well! Store in freezer-safe containers for up to 3 months.
• Reheat: Reheat in a pot over low heat, adding a splash of broth or water if needed to loosen the stew.

Frequently Asked Questions (FAQ)

Q1: Can I use dried chickpeas instead of canned?
A: Yes, you can use dried chickpeas, but be sure to soak and cook them beforehand. Use about 1 ½ cups dried chickpeas, which will yield around 3 cups cooked.

Q2: Can I add more protein to this stew?
A: Absolutely! You can add tofu, tempeh, or even some cooked chicken if you prefer a non-vegan version.

Q3: How can I make this stew spicier?
A: To increase the heat, add more cayenne pepper, chili flakes, or a chopped fresh chili pepper when sautéing the vegetables.

Conclusion: A Healthy, Hearty, and Flavorful Stew

This Healthy One Pot Tomato and Chickpea Stew is a perfect meal for busy days when you want something filling, nutritious, and flavorful. It’s packed with plant-based protein, veggies, and aromatic spices, making it a comforting dish that everyone will love!

Did you make this recipe? Don’t forget to leave a review and share your photos on Instagram!

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cuisine: Mediterranean, Vegan

Nutritional Information (per serving)

Calories: 250
Protein: 10g
Carbohydrates: 35g
Fat: 8g
Fiber: 9g

Enjoy this delicious and nutritious stew – a wholesome meal that’s easy to make and full of flavor!

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