Description
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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Ingredients
Scale
- 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.
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add diced onion and cook for 3-4 minutes until soft.
- Stir in minced garlic, cumin, smoked paprika, and red pepper flakes. Cook for another 30 seconds until fragrant.
Step 2: Simmer the Stew
- Add chickpeas, diced tomatoes, vegetable broth, salt, pepper, and oregano.
- Bring to a gentle simmer and let cook for 15 minutes, stirring occasionally.
Step 3: Add the Greens & Finish
- Stir in the fresh spinach or kale and cook for 2-3 minutes until wilted.
- Remove from heat and add the lemon juice for a fresh, bright finish.
Step 4: Serve & Enjoy
- Ladle into bowls and serve warm with crusty bread, rice, or quinoa.
Notes
✔ 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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Cuisine: Mediterranean