Healthy One Pot Tomato and Chickpea Stew

This Healthy One-Pot Tomato and Chickpea Stew is a comforting, protein-packed meal that’s easy to make and full of bold flavors. Made with simple pantry staples like chickpeas, tomatoes, and warming spices, this dish is both nourishing and satisfying. It’s perfect for a quick weeknight dinner or meal prep for the week!

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Why You’ll Love This Recipe

• One-Pot Wonder: Less cleanup, more flavor.
• Nutritious & Filling: Packed with protein, fiber, and vitamins.
• Budget-Friendly: Uses simple, affordable ingredients.
• Great for Meal Prep: Tastes even better the next day!

Ingredients You’ll Need

• Olive Oil (2 tbsp) – Adds richness.
• Onion (1 medium, diced) – Brings natural sweetness.
• Garlic (3 cloves, minced) – Adds depth of flavor.
• Carrot (1 large, diced) – Provides sweetness and texture.
• Red Bell Pepper (1, diced) – Adds a subtle sweetness.
• Chickpeas (2 cans, drained and rinsed, about 3 cups) – A great source of plant protein.
• Crushed Tomatoes (1 can, 14 oz) – The base of the stew.
• Vegetable Broth (1 ½ cups) – For a rich, flavorful base.
• Tomato Paste (1 tbsp) – Enhances the umami flavor.
• Paprika (1 tsp, smoked or regular) – Adds warmth.
• Ground Cumin (1 tsp) – Gives an earthy depth.
• Dried Oregano (1 tsp) – For herbal notes.
• Salt & Black Pepper (to taste) – Balances the flavors.
• Baby Spinach (2 cups, optional) – Adds extra nutrients.
• Lemon Juice (1 tbsp) – Brightens the dish.
• Fresh Parsley (¼ cup, chopped, for garnish) – Adds freshness.

Tools You’ll Need

• Large pot or Dutch oven
• Wooden spoon or spatula
• Knife and cutting board

How to Make Healthy One-Pot Tomato and Chickpea Stew

1. Sauté the Aromatics
Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3–4 minutes until softened. Stir in the garlic, carrot, and bell pepper, cooking for another 2 minutes.

2. Add Spices & Tomato Base
Stir in paprika, cumin, oregano, salt, and black pepper. Add tomato paste and cook for 1 minute to deepen the flavors. Pour in the crushed tomatoes and vegetable broth, stirring to combine.

3. Simmer with Chickpeas
Add the chickpeas and bring the stew to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally.

4. Stir in Spinach & Lemon Juice
If using, add the baby spinach and stir until wilted. Finish with fresh lemon juice for a bright, fresh touch.

5. Serve & Enjoy!
Ladle the stew into bowls, garnish with fresh parsley, and serve with crusty bread or over rice.

What to Serve with Chickpea Stew

• Crusty Bread: Perfect for dipping.
• Quinoa or Rice: For a more filling meal.
• Greek Yogurt: A dollop adds creaminess.

Tips for the Best Stew

• Let it Simmer: The longer it cooks, the richer the flavors.
• Use Fire-Roasted Tomatoes: For extra depth of flavor.
• Make it Spicy: Add red pepper flakes or cayenne for heat.

Storing and Reheating

• Refrigerate: Store in an airtight container for up to 4 days.
• Freeze: Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Warm on the stove over medium heat or microwave in 30-second intervals.

Frequently Asked Questions

Can I use dried chickpeas?
Yes! Soak 1 cup of dried chickpeas overnight, then cook them separately before adding to the stew.

Can I add protein?
Sure! Grilled chicken or tofu work great.

Can I make it creamier?
Add a splash of coconut milk or cashew cream for a richer texture.

Conclusion

This Healthy One-Pot Tomato and Chickpea Stew is an easy, wholesome meal that’s bursting with flavor. Whether you’re looking for a quick weeknight dinner or a meal-prep option, this stew is sure to satisfy!

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

Nutritional Information (Per Serving):
Calories: 280 | Protein: 12g | Carbohydrates: 42g | Fat: 8g | Fiber: 10g | Sodium: 480mg

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