20-Minute One-Pot Tomato & Chickpea Stew
A simple, nourishing one-pot stew loaded with chickpeas, vegetables, and warm spices. Ready in 20 minutes, it’s perfect for weeknight dinners or meal prep, served with pita bread or rice. High in plant-based protein, fiber, and good fats, this stew is both satisfying and heart-healthy.
Equipment
- 1 large pan or skillet
- 1 chopping board
- 1 knife
- 1 Wooden Spoon or Spatula
- 4 small bowls or plates for serving
Ingredients
- 1 Tbsp vegetable oil
- 4 garlic cloves thinly sliced
- 2 medium onions chopped
- 1 red chili minced
- 1 carrot finely chopped
- 1 roasted red bell pepper from jar, chopped
- ½ tsp salt
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp ground coriander
- 3⅓ cups canned crushed tomatoes
- 2 cups cooked chickpeas
- ½ cup kalamata olives chopped
- 2 Tbsp tahini
- 2 tsp reduced-sodium soy sauce
- ⅛ tsp ground black pepper
- 2 cups fresh spinach chopped
- 4 whole wheat pita breads toasted
- Optional garnish: fresh cilantro lemon slices
Instructions
- Heat the Oil: Begin by placing a large, deep skillet or pan over medium-high heat. Add 1 tablespoon of vegetable oil and allow it to warm for 30–60 seconds. You want the oil to shimmer slightly but not smoke. This creates the perfect base for sautéing the vegetables and releasing their natural flavors.
- Sauté the Aromatics: Add 4 thinly sliced garlic cloves and 2 chopped medium onions to the hot oil. Stir continuously for 2–3 minutes until fragrant and slightly golden. Then, add 1 finely chopped carrot, 1 minced red chili pepper, and 1 jarred roasted red bell pepper, chopped. Sprinkle ½ teaspoon of salt over the mixture to help draw out moisture from the vegetables. Cook for about 5–7 minutes, stirring occasionally, until the onions are translucent and the vegetables are tender.
- Toast the Spices: Lower the heat slightly and sprinkle in 2 teaspoons of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of ground coriander. Stir the mixture continuously for about 1 minute. Toasting the spices in the oil enhances their aroma and deepens the flavor of the stew, creating a rich, warm base for the tomatoes and chickpeas.
- Add Tomatoes and Chickpeas: Pour in 3⅓ cups of canned crushed tomatoes and 2 cups of cooked chickpeas. Stir thoroughly to combine all ingredients, ensuring that the spices coat the chickpeas and vegetables evenly. The crushed tomatoes will create a thick, flavorful sauce that binds the stew together.
- Incorporate Tahini, Soy Sauce, and Olives: Add 2 tablespoons of tahini, 2 teaspoons of reduced-sodium soy sauce, and ½ cup of chopped kalamata olives to the pan. Stir well until the tahini is fully blended into the tomato sauce. This adds a creamy texture, a subtle nuttiness, and a savory depth to the stew.
- Simmer and Blend Flavors: Reduce the heat to medium, cover the pan with a lid, and let the stew cook gently for 5 minutes. Stir occasionally to prevent sticking and to allow the flavors to meld together. This step ensures the chickpeas absorb the aromatic spices while the sauce thickens slightly.
- Wilt the Spinach: Add 2 cups of chopped fresh spinach to the pan. Stir carefully to fold the spinach into the hot stew. Cook for 1–2 minutes, just until the spinach is wilted but still vibrant green. Avoid overcooking to preserve its nutrients, color, and texture.
- Adjust Seasoning: Taste the stew and add ⅛ teaspoon of ground black pepper or additional salt if desired. Stir well to ensure the seasoning is evenly distributed. The flavors should be balanced, with a gentle heat from the chili, warmth from the spices, and a creamy, savory finish from the tahini.
- Garnish and Serve: Transfer the stew into serving bowls. Garnish with fresh cilantro leaves and a lemon wedge, if desired. Serve immediately alongside toasted whole wheat pita bread or steamed rice. The combination of warm stew and bread makes it a comforting, wholesome meal that’s perfect for lunch or dinner.
- Enjoy Mindfully: Take a moment to enjoy the aroma, vibrant colors, and textures of your stew. Each spoonful delivers a mix of plant-based protein, fiber, and healthy fats, making it both nourishing and satisfying. This stew is perfect for busy nights, meal prep, or simply when you crave a warm, flavorful, wholesome bowl of comfort food.
Notes
- Perfect for busy weeknights: ready in just 20 minutes.
- Plant-based protein and fiber from chickpeas makes it filling.
- Naturally gluten-free and low in saturated fat.
- Tahini adds creaminess and healthy fats without dairy.
- Spinach provides vitamins, minerals, and vibrant color.
- Can be customized with additional vegetables or spices.
- Pairs beautifully with pita, rice, or quinoa.
- Leftovers store well in the fridge or freezer.
- Mildly spicy but can adjust chili level to taste.
- One-pot preparation makes cleanup quick and easy.
