RUSTIC CHICKPEA AND TOMATO HEARTY MIDWEEK STEW

RUSTIC CHICKPEA AND TOMATO HEARTY MIDWEEK STEW

Rustic Chickpea and Tomato Hearty Midweek Stew is a warming and flavourful dish that transforms simple ingredients into a deeply satisfying meal. The earthiness of chickpeas pairs beautifully with the natural acidity of diced tomatoes, creating a rich and balanced base. Fragrant cumin and garlic lend aromatic depth, while a drizzle of olive oil rounds out the flavours with subtle richness. This one-pot stew is naturally vegan, gluten-free and high in fibre, making it both nourishing and accessible for a variety of diets. This Rustic Chickpea and Tomato Hearty Midweek Stew is perfect for busy midweek cooking, which requires minimal effort yet delivers maximum comfort, making it a reliable go-to recipe. Enjoy it on its own for a light but filling meal, or pair it with fresh bread, fluffy rice or even quinoa. It offers a comforting bowl of nourishment that suits both casual family dinners and meal preparation alike.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, Middle Eastern, North African

PREPARATION/TECHNIQUES

Sauté, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

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

SPECIAL CONSIDERATION/DIETARY CONCERNS

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

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Rustic Chickpea And Tomato Hearty Midweek Stew:

• 50 grams | 1.76 ounces | 1/3 cup canned chickpeas, drained
• 40 grams | 1.41 ounces | ¼ medium onion, chopped
• 60 grams | 2.12 ounces | ¼ cup diced tomatoes (canned)
• 0.60 grams | 0.02 ounces | ¼ teaspoon ground cumin
• 3 grams | 0.11 ounces | 1 clove garlic, minced
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
• 0.75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
• 0.30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste

FULL NUTRITIONAL INFORMATION

• Calories: 169 kilocalories
• Fat: 6.4 grams
• Saturated Fat: 0.8 grams
• Carbohydrate: 22.7 grams
• Sugar: 6.7 grams
• Fibre: 5.7 grams
• Sodium: 411 milligrams
• Protein: 5.8 grams
• Calcium: 57 milligrams
• Potassium: 335 milligrams
• Iron: 2.29 milligrams

PREPARATION

There are the following ingredients for Rustic Chickpea And Tomato Hearty Midweek Stew:

• Sauté The Onion And Garlic: Heat 1 teaspoon of olive oil in a pan over medium heat. Add the chopped onion and minced garlic, sautéing for 3 to 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 and 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 to 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.

PREPARATION TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some tips for the preparation of Rustic Chickpea And Tomato Hearty Midweek 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 and 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

• Refrigerator Storage: Store leftovers in an airtight container in the refrigerator 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 refrigerator overnight and reheat on the stove before enjoying.