Name: Healthy One Pot Tomato and Chickpea Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean-inspired
Ingredients: Olive Oil (2 tbsp) – Adds richness.; Onion (1 medium, diced) – Brings natural sweetness.; Garlic (3 cloves, minced) – Adds depth to the flavors.; 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.

Description

This Healthy One-Pot Tomato and Chickpea Stew is a hearty, protein-packed meal that’s perfect for cozy nights. Made with simple pantry ingredients like chickpeas, tomatoes, and warming spices, this stew is both nourishing and incredibly flavorful. Best of all, it’s a fuss-free dish that comes together in just 30 minutes!

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Ingredients

Olive Oil (2 tbsp) – Adds richness.
Onion (1 medium, diced) – Brings natural sweetness.
Garlic (3 cloves, minced) – Adds depth to the flavors.
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.

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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.

Prep Time: 10 minutes
Cook Time: 20 minutes
Cuisine: Mediterranean-inspired