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
Scale
- 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