Healthy One Pot Tomato and Chickpea Stew

This Healthy One-Pot Tomato and Chickpea Stew is packed with flavor, protein, and fiber, making it the perfect comforting meal. It’s easy to make, budget-friendly, and loaded with nutritious ingredients. Plus, it comes together in just 30 minutes—great for busy weeknights or meal prep!

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Why You’ll Love This Tomato and Chickpea Stew

✔ One-Pot Simplicity – Minimal cleanup and maximum flavor!
✔ Wholesome & Nutritious – High in plant-based protein and fiber.
✔ Perfect for Meal Prep – Stores well and tastes even better the next day.
✔ Rich & Comforting – Warm spices and hearty chickpeas make this stew irresistible.

Ingredients for One-Pot Tomato and Chickpea Stew

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 large carrot, chopped
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon red pepper flakes (optional, for a little heat)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 cup vegetable broth (or water)
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• Salt and black pepper, to taste
• 2 cups fresh spinach or kale
• Juice of 1/2 lemon (for freshness)
• Fresh parsley or cilantro, for garnish

Tools You’ll Need

• Large pot or Dutch oven
• Wooden spoon
• Cutting board and knife

How to Make One-Pot Tomato and Chickpea Stew

Step 1: Sauté the Aromatics

1. Heat olive oil in a large pot over medium heat.
2. Add the onion and sauté for 2-3 minutes until softened.
3. Stir in the garlic, carrot, and red bell pepper, and cook for another 3 minutes.

Step 2: Add the Spices

1. Stir in the cumin, smoked paprika, coriander, and red pepper flakes.
2. Cook for 30 seconds, stirring constantly to release the flavors.

Step 3: Simmer the Stew

1. Add the chickpeas, diced tomatoes, vegetable broth, tomato paste, and oregano.
2. Stir well and bring to a simmer. Cover and cook for 15 minutes, stirring occasionally.

Step 4: Add the Greens & Finish

1. Stir in the spinach or kale and let it wilt for 2 minutes.
2. Squeeze in the lemon juice and season with salt and black pepper to taste.

Step 5: Serve & Enjoy!

1. Ladle the stew into bowls and garnish with fresh parsley or cilantro.
2. Serve hot with crusty bread, rice, or quinoa.

Serving Suggestions

• With Crusty Bread – Perfect for dipping into the rich tomato broth.
• Over Rice or Quinoa – A heartier way to enjoy this stew.
• Topped with Yogurt – A dollop of Greek yogurt adds a creamy contrast.

Tips for the Best Chickpea Stew

Use Fire-Roasted Tomatoes – They add a deeper, smoky flavor.
Adjust the Spice Level – Add more red pepper flakes if you like it spicy!
Make it Creamy – Stir in a splash of coconut milk for extra richness.
Add More Protein – Toss in cooked chicken or tofu for extra protein.

Storage Instructions

• Refrigerate: Store in an airtight container for up to 4 days.
• Freeze: Freeze for up to 3 months. Thaw in the fridge overnight before reheating.
• Reheat: Warm on the stove over low heat, adding a splash of broth if needed.

Frequently Asked Questions (FAQ)

Q1: Can I use dried chickpeas instead of canned?
A: Yes! Soak 1 cup of dried chickpeas overnight, then cook them before adding to the stew.

Q2: Can I make this in a slow cooker?
A: Absolutely! Sauté the onions and garlic first, then add everything to the slow cooker and cook on LOW for 6-8 hours or HIGH for 3-4 hours.

Q3: How can I make this stew heartier?
A: Add diced potatoes, lentils, or cooked quinoa for extra bulk.

Conclusion: A Nourishing, Flavorful Stew!

This One-Pot Tomato and Chickpea Stew is healthy, hearty, and incredibly easy to make. Whether you’re looking for a comforting weeknight dinner or a meal-prep-friendly dish, this stew will not disappoint!

Did you make this recipe? Leave a review and share your photos on Instagram—we love seeing your creations!

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: Mediterranean-Inspired

Nutritional Information (Per Serving)
Calories: 280 | Protein: 10g | Carbohydrates: 42g | Fat: 8g | Fiber: 10g | Sodium: 420mg

Enjoy this comforting and nutritious dish, and don’t forget to share it with family and friends!

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