PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
CHICKPEA AND TOMATO STEW
08

CHICKPEA AND TOMATO STEW

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

CHICKPEA AND TOMATO STEW

This Chickpea and Tomato Stew is a hearty and flavourful dish that combines the earthiness of chickpeas with the rich acidity of diced tomatoes. Aromatic cumin and garlic add depth to the dish, while olive oil enhances the overall richness. This simple, one-pot stew is vegan, gluten-free and packed with fibre, making it a wholesome meal option for lunch or dinner. With just a few ingredients, it’s easy to prepare and offers a satisfying, warming meal that can be enjoyed on its own or paired with bread or rice for a more filling dish.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Snack

SERVING SIZE

1 serving

CUISINE

Mediterranean, Middle Eastern, North African

PREPARATION/TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Weeknight Dinner, Fall, Winter, Family Reunion, Potluck, Ramadan, Thanksgiving, Super Bowl

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegan, High Fibre, Gluten-Free, Low Cholesterol, Quick & Easy

DISH TYPE

Stew, Soup, Bowl

INGREDIENTS

There are the following ingredients for Chickpea and Tomato Stew:

  • 50g canned chickpeas, drained
  • 1/4 onion, chopped
  • 1/4 cup diced tomatoes (canned)
  • 1/4 tsp cumin
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180
  • Protein: 6g
  • Fat: 7g
  • Carbohydrates: 22g
  • Fibre: 5g
  • Sodium: 220mg
  • Sugar: 4g

PREPARATION

  • Sauté the onion and garlic: Heat 1 tsp of olive oil in a pan over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened and fragrant. This forms the aromatic base of the stew.
  • Add cumin and tomatoes: Stir in the cumin and cook for 1 minute to release its flavour. Then, add the diced tomatoes and bring the mixture to a simmer. The tomatoes provide a rich, tangy base for the stew.
  • Add chickpeas and simmer: Add the drained chickpeas to the tomato mixture, stirring to combine. Let the stew simmer for 10-15 minutes, allowing the flavours to meld and the chickpeas to absorb the spices.
  • Season and serve: Season the stew with salt and pepper to taste. Serve warm, either on its own or with bread, rice, or quinoa for a heartier meal.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR CHICKPEA AND TOMATO STEW

  • Rinse chickpeas: Rinse the canned chickpeas before adding them to the stew to reduce excess sodium and enhance the flavour.
  • Tomato flavour: For a richer tomato taste, you can use fire-roasted tomatoes or add a tablespoon of tomato paste to intensify the flavour.
  • Texture variation: Mash a few chickpeas with the back of a spoon while simmering to create a thicker, creamier stew.

VARIATIONS

  • Add greens: Stir in spinach or kale during the last few minutes of cooking for added nutrition and colour.
  • Extra vegetables: Include diced carrots, bell peppers, or zucchini for more texture and nutrients.
  • Spice it up: Add a pinch of chilli flakes or smoked paprika for a spicier version of the stew.
  • Protein boost: For a protein-packed version, mix in tofu cubes or add lentils along with the chickpeas.

PREPPING AND STORAGE

  • Fridge storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.
  • Freezing: This stew freezes well. Place in a freezer-safe container and freeze for up to 3 months. Thaw in the fridge overnight and reheat on the stove before enjoying.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours