Healthy One Pot Tomato and Chickpea Stew

A warm, comforting, and nutrient-packed dish, this Healthy One-Pot Tomato and Chickpea Stew is perfect for busy weeknights. It’s loaded with protein-rich chickpeas, hearty tomatoes, and fragrant spices—all cooked in one pot for easy cleanup! Serve it with crusty bread, rice, or enjoy it on its own for a wholesome meal.

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Why You’ll Love This Healthy One-Pot Tomato and Chickpea Stew

✔ One-Pot Meal – Less mess, less cleanup!
✔ Packed with Protein & Fiber – Chickpeas make this stew filling and nutritious.
✔ Naturally Vegan & Gluten-Free – A great option for all diets.
✔ Rich & Flavorful – A blend of spices and tomatoes creates a delicious, hearty dish.

Ingredients for Healthy One-Pot Tomato and Chickpea Stew

You’ll need:

• 1 tablespoon olive oil: For sautéing.
• 1 small onion, diced: Adds sweetness and depth.
• 3 cloves garlic, minced: For bold, aromatic flavor.
• 1 teaspoon ground cumin: Adds a warm, earthy spice.
• ½ teaspoon smoked paprika: Gives a subtle smoky kick.
• ¼ teaspoon red pepper flakes (optional): For a touch of heat.
• 1 can (15 oz) chickpeas, drained and rinsed: A great source of plant-based protein.
• 1 can (15 oz) diced tomatoes: Adds richness and acidity.
• 1 cup vegetable broth: Helps create a stew-like consistency.
• ½ teaspoon salt: Enhances all the flavors.
• ¼ teaspoon black pepper: Adds mild heat.
• 1 teaspoon dried oregano: Complements the tomatoes perfectly.
• 2 cups fresh spinach or kale: For a boost of greens.
• 1 tablespoon lemon juice: Brightens up the flavors.

Tools You’ll Need

• Large pot or Dutch oven: Perfect for one-pot cooking.
• Wooden spoon: For stirring.
• Knife & cutting board: For prepping ingredients.

How to Make Healthy One-Pot Tomato and Chickpea Stew

Step 1: Sauté the Aromatics

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and cook for 3-4 minutes until soft.
3. Stir in minced garlic, cumin, smoked paprika, and red pepper flakes. Cook for another 30 seconds until fragrant.

Step 2: Simmer the Stew

4. Add chickpeas, diced tomatoes, vegetable broth, salt, pepper, and oregano.
5. Bring to a gentle simmer and let cook for 15 minutes, stirring occasionally.

Step 3: Add the Greens & Finish

6. Stir in the fresh spinach or kale and cook for 2-3 minutes until wilted.
7. Remove from heat and add the lemon juice for a fresh, bright finish.

Step 4: Serve & Enjoy

8. Ladle into bowls and serve warm with crusty bread, rice, or quinoa.

Serving Suggestions

• With Rice or Quinoa – Makes it a complete, balanced meal.
• With Whole-Grain Bread – Perfect for soaking up the delicious broth.
• As a Side Dish – Pairs well with grilled vegetables or a simple salad.

Tips for the Best Tomato and Chickpea Stew

✔ Use Fire-Roasted Tomatoes – For extra depth and a hint of smokiness.
✔ Let It Simmer – The longer it simmers, the more flavorful it becomes.
✔ Customize It – Add bell peppers, carrots, or sweet potatoes for extra heartiness.

Storage Instructions

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheat on the stovetop over low heat, adding a splash of broth if needed.
• Freeze for up to 3 months and thaw overnight before reheating.

Frequently Asked Questions (FAQ)

Q1: Can I use dried chickpeas instead of canned?
A: Yes! Soak and cook 1 cup of dried chickpeas before using.

Q2: Can I make this stew spicier?
A: Absolutely! Add extra red pepper flakes or a pinch of cayenne.

Q3: What other greens can I use?
A: Kale, Swiss chard, or collard greens work great!

Conclusion: A Hearty & Healthy Favorite!

This Healthy One-Pot Tomato and Chickpea Stew is the perfect blend of rich flavors, hearty textures, and wholesome ingredients. It’s an easy go-to meal that’s nourishing, satisfying, and packed with goodness. Try it today and enjoy a warm, cozy bowl of deliciousness!

Did you make this recipe? Don’t forget to leave a review and share your photos on Pinterest!

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

Nutritional Information (per serving)
Calories: 220
Protein: 9g
Carbohydrates: 35g
Fat: 6g
Fiber: 8g

Enjoy this nourishing stew and share it with your loved ones!

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