Looking for a cozy, hearty, and nutritious meal? This Healthy One-Pot Tomato and Chickpea Stew is packed with plant-based protein, fiber, and bold Mediterranean flavors. It’s perfect for a quick weeknight dinner or meal prep! Plus, it’s made in just one pot, so cleanup is a breeze.
Why You’ll Love This Tomato and Chickpea Stew
✔ One-Pot Wonder – Minimal dishes, maximum flavor.
✔ Nutritious & Filling – Packed with protein, fiber, and vitamins.
✔ Budget-Friendly – Uses pantry staples for an affordable meal.
✔ Great for Meal Prep – Tastes even better the next day!
Ingredients for Tomato and Chickpea Stew
You’ll need the following:
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 carrot, diced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon ground coriander
- ¼ teaspoon red pepper flakes (optional, for heat)
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas, drained and rinsed
- 1 ½ cups vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano or thyme
- Salt & pepper, to taste
- 2 cups fresh spinach or kale
- Juice of ½ lemon (for brightness)
Tools You’ll Need
✔ Large pot or Dutch oven
✔ Wooden spoon
✔ Cutting board & knife
How to Make Healthy One-Pot Tomato and Chickpea Stew
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the onion and carrot, cooking for 3-4 minutes until softened.
- Stir in the garlic, cumin, paprika, coriander, and red pepper flakes. Cook for 30 seconds until fragrant.
Step 2: Simmer the Stew
- Add the diced tomatoes, chickpeas, vegetable broth, tomato paste, oregano, salt, and pepper.
- Stir well and bring to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally.
Step 3: Add Greens & Finish
- Stir in the spinach or kale and let it wilt for 2-3 minutes.
- Squeeze in the lemon juice and adjust seasoning if needed.
Step 4: Serve & Enjoy
- Ladle into bowls and serve warm. Enjoy with crusty bread, rice, or quinoa for a complete meal!
Serving Suggestions
With Bread – Serve with toasted whole-grain bread or pita.
With Grains – Pair with quinoa, brown rice, or couscous.
With Toppings – Add avocado slices, fresh herbs, or a dollop of Greek yogurt.
Tips for the Best Chickpea Stew
✔ Use Fire-Roasted Tomatoes – Adds a smoky depth of flavor.
✔ Let It Simmer – The longer it cooks, the deeper the flavors develop.
✔ Make It Spicy – Add extra red pepper flakes or cayenne for heat.
✔ Customize It – Toss in extra veggies like zucchini, bell peppers, or sweet potatoes.
Storage & Reheating
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze in portions for up to 3 months.
- Reheat: Warm in a pot over low heat, adding a splash of broth if needed.
Frequently Asked Questions (FAQ)
Q1: Can I use dried chickpeas instead of canned?
A: Yes! Soak and cook 1 ½ cups of dried chickpeas before using them in the stew.
Q2: Can I make this stew in a slow cooker?
A: Absolutely! Cook on low for 6-8 hours or high for 3-4 hours.
Q3: Is this stew gluten-free?
A: Yes! It’s naturally gluten-free—just pair it with gluten-free grains if needed.
Conclusion: A Hearty, Flavorful, and Healthy Meal!
This Healthy One-Pot Tomato and Chickpea Stew is a nourishing, easy-to-make dish that’s perfect for any time of year. It’s rich, comforting, and packed with bold flavors that will keep you coming back for more. Give it a try, and let me know how you like it!
Did you make this recipe? Share your photos and tag us—we’d love to see your creations!
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine: Mediterranean-Inspired
Nutritional Information (per serving)
- Calories: 280
- Protein: 10g
- Carbohydrates: 38g
- Fat: 8g
- Fiber: 10g
Enjoy this wholesome and delicious stew, and share it with your loved ones!
Print
Healthy One-Pot Tomato and Chickpea Stew
- Total Time: 30 minutes
Description
Looking for a cozy, hearty, and nutritious meal? This Healthy One-Pot Tomato and Chickpea Stew is packed with plant-based protein, fiber, and bold Mediterranean flavors. It’s perfect for a quick weeknight dinner or meal prep! Plus, it’s made in just one pot, so cleanup is a breeze.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 carrot, diced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon ground coriander
- ¼ teaspoon red pepper flakes (optional, for heat)
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas, drained and rinsed
- 1 ½ cups vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano or thyme
- Salt & pepper, to taste
- 2 cups fresh spinach or kale
- Juice of ½ lemon (for brightness)
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the onion and carrot, cooking for 3-4 minutes until softened.
- Stir in the garlic, cumin, paprika, coriander, and red pepper flakes. Cook for 30 seconds until fragrant.
Step 2: Simmer the Stew
- Add the diced tomatoes, chickpeas, vegetable broth, tomato paste, oregano, salt, and pepper.
- Stir well and bring to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally.
Step 3: Add Greens & Finish
- Stir in the spinach or kale and let it wilt for 2-3 minutes.
- Squeeze in the lemon juice and adjust seasoning if needed.
Step 4: Serve & Enjoy
- Ladle into bowls and serve warm. Enjoy with crusty bread, rice, or quinoa for a complete meal!
Notes
- Use Fire-Roasted Tomatoes – Adds a smoky depth of flavor.
- Let It Simmer – The longer it cooks, the deeper the flavors develop.
- Make It Spicy – Add extra red pepper flakes or cayenne for heat.
- Customize It – Toss in extra veggies like zucchini, bell peppers, or sweet potatoes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Cuisine: Mediterranean-Inspired
