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.