Description
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!
Ingredients
- 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)
Instructions
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!
Notes
✔ 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.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Cuisine: Mediterranean, Vegan