Healthy Dinner Tomato Chickpea Stew
Highlighted under: Healthy & Light
I love making this Healthy Dinner Tomato Chickpea Stew when I want something comforting but nutritious. The blend of tomatoes, chickpeas, and spices creates a rich and satisfying dish that’s perfect for busy weeknights. I usually serve it with a slice of crusty bread, which helps soak up the flavorful broth. Plus, it's packed with protein and fiber, making it a great option for a wholesome meal that will leave you feeling full without any guilt.
When I first came across chickpeas, I was amazed at their versatility. This stew is a celebration of that! As I simmer the chickpeas with fresh tomatoes, I can't help but marvel at how simple ingredients can transform into something so heartwarming. The addition of garlic and onion offers a delightful aroma that fills my kitchen.
I often experiment with different spices to add a bit of a kick to the stew. Recently, I discovered that a dash of smoked paprika elevates the flavors even more. The result is a dish that's both filling and nourishing, perfect for those cool evenings.
Why You'll Love This Recipe
- Nutritious ingredients come together in a comforting bowl.
- Quick and easy, perfect for busy weeknights.
- Customizable with your favorite spices and veggies.
Ingredient Insights
The chickpeas are a cornerstone of this Healthy Dinner Tomato Chickpea Stew. Not only do they add a delightful creaminess and texture, but they are also a powerhouse of protein and fiber, helping to keep you full longer. If you don't have canned chickpeas, dried ones can be used—just ensure you soak them overnight and cook them ahead of time for the best results.
Choosing high-quality canned tomatoes is crucial. Opt for San Marzano tomatoes if available, as they are sweeter and less acidic. Their richness enhances the overall flavor profile of the stew. You can substitute with fresh tomatoes if you’re using ripe ones; just make sure to remove the skins for a smoother consistency.
Cooking Technique
When sautéing the onions, aim for a medium heat to avoid scorching them. You're looking for a golden, translucent appearance that will sweeten their flavor. This step is vital as it forms a flavor base for the stew. If your onions start to brown too quickly, lower the heat and add a splash of vegetable broth to deglaze the pot, scraping up the fond stuck to the bottom.
After adding spices, let them cook for about 30 seconds. This brief sautéing step draws out their essential oils and potency, enhancing the stew’s aroma and depth. Keep an eye on them to prevent burning; a burnt spice can impart bitter notes to your stew.
Ingredients
To make this delicious Tomato Chickpea Stew, you'll need the following ingredients:
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups canned diced tomatoes
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 3 cups vegetable broth
- 1 tablespoon olive oil
- Fresh parsley for garnish
These ingredients combine to create a wholesome and flavorful stew that you'll want to make again and again!
Instructions
Follow these simple steps to prepare the stew:
Sauté Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Then, add the minced garlic and cook for an additional 2 minutes.
Add Spices
Stir in the cumin and smoked paprika, cooking them briefly to release their flavors.
Combine Ingredients
Add the diced tomatoes and vegetable broth, stirring well. Then mix in the chickpeas.
Simmer
Bring the stew to a boil, then reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley on top.
Enjoy your hearty Tomato Chickpea Stew with some crusty bread or over rice!
Pro Tips
- For extra nutrition, feel free to add in any leafy greens like spinach or kale during the last few minutes of cooking. They'll wilt nicely and boost the stew even further!
Serving Suggestions
While the stew is delightful on its own, pairing it with a slice of crusty bread elevates the meal. Bread is perfect for soaking up the flavorful broth and adds a satisfying crunch to each bite. For a twist, consider serving the stew over quinoa or rice for extra texture and nutritional benefits.
For a complete meal, consider complementing the dish with a fresh green salad dressed with lemon vinaigrette. The brightness of the salad balances the richness of the stew and adds a refreshing contrast.
Storage and Meal Prep
This Tomato Chickpea Stew keeps well in the refrigerator for up to 4 days, making it a fantastic candidate for meal prep. Allow it to cool completely before transferring it to an airtight container. To reheat, simply warm it on the stove over low heat, adding a bit of broth or water if it thickens too much.
For longer storage, this stew can be frozen for up to three months. Portion it out in freezer-safe bags or containers, leaving some space for expansion. Thaw overnight in the refrigerator before reheating. Keep in mind that the texture may change slightly due to freezing, but the flavor will still be robust and satisfying.
Questions About Recipes
→ Can I make this stew ahead of time?
Absolutely! This stew keeps well in the fridge for up to three days, and the flavors actually improve as it sits.
→ How do I store leftovers?
Store leftovers in an airtight container in the refrigerator. You can also freeze it for up to three months.
→ What else can I add to the stew?
You can add other vegetables like bell peppers or zucchinis. Feel free to experiment with whatever you have on hand!
→ Is this recipe vegan?
Yes, this Tomato Chickpea Stew is completely vegan and gluten-free!
Healthy Dinner Tomato Chickpea Stew
I love making this Healthy Dinner Tomato Chickpea Stew when I want something comforting but nutritious. The blend of tomatoes, chickpeas, and spices creates a rich and satisfying dish that’s perfect for busy weeknights. I usually serve it with a slice of crusty bread, which helps soak up the flavorful broth. Plus, it's packed with protein and fiber, making it a great option for a wholesome meal that will leave you feeling full without any guilt.
What You'll Need
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups canned diced tomatoes
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 3 cups vegetable broth
- 1 tablespoon olive oil
- Fresh parsley for garnish
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Then, add the minced garlic and cook for an additional 2 minutes.
Stir in the cumin and smoked paprika, cooking them briefly to release their flavors.
Add the diced tomatoes and vegetable broth, stirring well. Then mix in the chickpeas.
Bring the stew to a boil, then reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld.
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley on top.
Extra Tips
- For extra nutrition, feel free to add in any leafy greens like spinach or kale during the last few minutes of cooking. They'll wilt nicely and boost the stew even further!
Nutritional Breakdown (Per Serving)
- Calories: 300 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 500mg
- Total Carbohydrates: 45g
- Dietary Fiber: 12g
- Sugars: 6g
- Protein: 12g