Name: Healthy One Pot Tomato and Chickpea Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean-Inspired
Ingredients: 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

Description

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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Ingredients

Scale

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

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Instructions

Step 1: Sauté the Aromatics

Heat olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until soft and translucent.
Stir in the garlic, cumin, smoked paprika, coriander, and red pepper flakes. Cook for 30 seconds until fragrant.

Step 2: Simmer the Stew

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

Step 3: Add Greens & Finish

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

Notes

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.

Prep Time: 10 minutes
Cook Time: 20 minutes
Cuisine: Mediterranean-Inspired