Healthy One Pot Tomato and Chickpea Stew

This Healthy One Pot Tomato and Chickpea Stew is a hearty, protein-packed meal loaded with vibrant Mediterranean flavors. Made with wholesome ingredients like chickpeas, tomatoes, garlic, and warming spices, this dish is perfect for a cozy, nutritious meal. Plus, it’s ready in just 30 minutes, making it ideal for busy weeknights!

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Why You’ll Love This Recipe

One-Pot Convenience – Minimal cleanup with maximum flavor.
Nutrient-Rich – Packed with plant-based protein, fiber, and antioxidants.
Versatile & Customizable – Serve it over rice, quinoa, or enjoy it as is.
Meal-Prep Friendly – Stores and reheats beautifully for easy lunches or dinners.

Ingredients You’ll Need

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon ground coriander
• ½ teaspoon red pepper flakes (optional, for heat)
• 1 (14.5-ounce) can diced tomatoes
• 1 (14.5-ounce) can chickpeas, drained and rinsed
• 1 cup vegetable broth (or water)
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• 1 tablespoon tomato paste
• 2 cups fresh spinach or kale, chopped
• 1 tablespoon lemon juice (for brightness)
• Fresh parsley, for garnish

Tools You’ll Need

• Large pot or Dutch oven
• Wooden spoon
• Knife and cutting board

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 chopped onion and sauté for 3-4 minutes, until soft and translucent.
3. Stir in the garlic, cumin, smoked paprika, coriander, and red pepper flakes. Cook for 30 seconds until fragrant.

Step 2: Simmer the Stew

1. Stir in the tomato paste and cook for 1 minute to deepen the flavor.
2. Pour in the diced tomatoes, chickpeas, and vegetable broth. Season with salt and black pepper.
3. Bring the stew to a gentle simmer and let it cook for 15 minutes, stirring occasionally.

Step 3: Add Greens & Finish

1. Stir in the chopped spinach or kale and let it wilt for 2-3 minutes.
2. Add the lemon juice for a fresh, bright finish.
3. Taste and adjust seasoning if needed.

What to Serve With Chickpea Stew

• Crusty Bread – Perfect for soaking up the flavorful broth.
• Rice or Quinoa – Adds extra heartiness.
• Greek Yogurt – A dollop on top balances the spices.
• Avocado Slices – For extra creaminess.

Tips for Success

For a Thicker Stew: Mash some of the chickpeas with the back of a spoon.
Want More Protein? Add tofu, chicken, or an extra can of chickpeas.
Make It Spicy: Increase the red pepper flakes or add a chopped jalapeño.
For Extra Depth: Stir in a splash of coconut milk for a creamier texture.

Storing & Reheating

• Store: Keep leftovers in an airtight container in the fridge for up to 4 days.
• Reheat: Warm on the stovetop over medium heat or in the microwave. Add a splash of broth if needed.
• Freeze: Freeze for up to 3 months in a freezer-safe container.

Frequently Asked Questions

Can I use fresh tomatoes instead of canned?
Yes! Use about 3-4 fresh tomatoes, chopped, and cook until softened.

Is this stew vegan?
Yes! It’s completely plant-based and dairy-free.

Can I make this in a slow cooker?
Yes! Combine all ingredients (except spinach and lemon juice) in a slow cooker and cook on low for 4-6 hours. Stir in spinach and lemon juice before serving.

Recipe Details

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

Nutritional Information (Per Serving):
Calories: 220 | Protein: 8g | Carbohydrates: 35g | Fiber: 9g | Fat: 6g | Sodium: 480mg

This Healthy One Pot Tomato and Chickpea Stew is a satisfying, nutrient-dense meal packed with warm spices and wholesome ingredients. Serve it up for an easy, comforting dinner any night of the week!

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