Description
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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Ingredients
Scale
- 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
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the onion and sauté for 2-3 minutes until softened.
- Stir in the garlic, carrot, and red bell pepper, and cook for another 3 minutes.
Step 2: Add the Spices
- Stir in the cumin, smoked paprika, coriander, and red pepper flakes.
- Cook for 30 seconds, stirring constantly to release the flavors.
Step 3: Simmer the Stew
- Add the chickpeas, diced tomatoes, vegetable broth, tomato paste, and oregano.
- Stir well and bring to a simmer. Cover and cook for 15 minutes, stirring occasionally.
Step 4: Add the Greens & Finish
- Stir in the spinach or kale and let it wilt for 2 minutes.
- Squeeze in the lemon juice and season with salt and black pepper to taste.
Step 5: Serve & Enjoy!
- Ladle the stew into bowls and garnish with fresh parsley or cilantro.
- Serve hot with crusty bread, rice, or quinoa.
Notes
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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Cuisine: Mediterranean-Inspired