Description

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!

Hungry for more? Subscribe now and have this recipe sent directly to your inbox—along with exclusive foodie updates!

Ingredients

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.

Cook Mode Prevent your screen from going dark

Instructions

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.

Notes

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.