Healthy Dinner Tomato Chickpea Stew
Highlighted under: Healthy & Light
I absolutely love this Healthy Dinner Tomato Chickpea Stew! It's a vibrant, nutrient-packed dish that I often whip up when I want something filling yet light. The combination of tomatoes and chickpeas not only offers a hearty texture but also loads of flavor. I find that the spices I add make it fragrant and comforting, transforming a simple dinner into something special. Plus, it’s an effortless recipe that comes together in just a few minutes, perfect for when I’m short on time but still want to eat well.
When I first tried making Tomato Chickpea Stew, I was pleasantly surprised by how quickly everything came together. The warmth of the spices paired with the brightness of the tomatoes creates a dish that's not only healthy but also comforting. I usually let it simmer longer, which allows the flavors to deepen beautifully.
A little secret I've learned is to use high-quality canned tomatoes; they make a significant difference in the stew's taste. I always finish it off with a splash of lemon juice to brighten the flavors right before serving!
Why You Will Love This Recipe
- Nutritious and filling without being heavy
- Perfect balance of flavors with a hint of spice
- Quick and easy preparation for weeknight dinners
Ingredient Insights
Chickpeas are the star of this stew, providing both protein and fiber, making it a satisfying meal. They also take on the flavors of the spices and tomatoes beautifully, creating a rich and complex taste. You can use canned chickpeas for convenience, but if you prefer dried, soak them overnight and cook until tender before adding them to the stew.
The vibrant colors from the bell pepper and carrots not only make the stew visually appealing but also add natural sweetness. The onion and garlic provide a foundational aromatic base, while spices like cumin and paprika elevate the flavor profile, offering warmth and depth. Feel free to adjust the spices according to your taste—more chili powder for heat or extra cumin for earthiness.
Cooking Techniques
Sautéing the vegetables at the beginning is crucial; it creates a flavorful base for your stew. Aim to cook until the onions are translucent and other vegetables are tender—this step typically takes about 10-12 minutes. If you notice they start to stick, a splash of vegetable broth or water can help deglaze the pot and incorporate those brown bits for added depth.
Simmering the stew allows the flavors to meld together beautifully, so resist the urge to skip this step. Let it cook for at least 15-20 minutes, stirring occasionally. This gives the chickpeas time to soften and absorb the essential spices, resulting in a hearty, comforting dish with a thick, luscious consistency.
Ingredients
Ingredients for Tomato Chickpea Stew
- 2 cans chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 carrots, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon chili powder
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish
- Juice of 1 lemon
Steps
Sauté the Vegetables
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, bell pepper, and carrots.
Add Spices and Chickpeas
Stir in the cumin, paprika, chili powder, salt, and pepper. Mix well, then add the chickpeas and diced tomatoes with their juices. Bring to a simmer and cook for about 15-20 minutes, allowing the flavors to meld together.
Finish Up
Once the stew is thickened and fragrant, remove it from heat. Stir in the lemon juice and garnish with fresh parsley before serving.
Pro Tips
- For added nutrition, consider throwing in some spinach or kale in the last few minutes of cooking. It wilts down beautifully and adds vibrant color and nutrients.
Storage Tips
This stew stores well in airtight containers for up to 4 days in the refrigerator, making it a fantastic make-ahead meal. To reheat, simply warm it over medium heat on the stovetop, stirring occasionally until heated through. You can also splash in a bit of broth or water if it thickens too much during storage.
For longer storage, consider freezing portions in freezer-safe bags or containers. It can last up to 3 months in the freezer. To thaw, place it in the refrigerator overnight, or use the microwave's defrost setting for a quicker option. Reheat as you would from the fridge, monitoring the texture as it may need a bit more liquid after freezing.
Serving Suggestions
Serve this Tomato Chickpea Stew with a side of crusty bread for a delightful dipping experience, or over a bed of fluffy quinoa or brown rice to bulk it up even more. It also pairs beautifully with a simple side salad dressed in olive oil and lemon to complement the stew's flavors.
For an extra touch, a dollop of Greek yogurt or a sprinkle of feta cheese can add a creamy element that balances the spices well. If you want to make it a bit more indulgent, consider adding a swirl of tahini on top just before serving for a nutty finish.
Questions About Recipes
→ Can I make this stew ahead of time?
Absolutely! This stew tastes even better the next day as the flavors continue to develop. Just store it in an airtight container in the fridge.
→ Is this stew suitable for meal prep?
Yes, it is perfect for meal prep! You can portion it out and freeze it for later use.
→ Can I substitute fresh tomatoes for canned?
Yes, but you'll need approximately 2-3 cups of fresh tomatoes. Just cook them down until they break apart and become saucy.
→ What can I serve this stew with?
This stew pairs wonderfully with rice, quinoa, or crusty bread for a hearty meal.
Healthy Dinner Tomato Chickpea Stew
I absolutely love this Healthy Dinner Tomato Chickpea Stew! It's a vibrant, nutrient-packed dish that I often whip up when I want something filling yet light. The combination of tomatoes and chickpeas not only offers a hearty texture but also loads of flavor. I find that the spices I add make it fragrant and comforting, transforming a simple dinner into something special. Plus, it’s an effortless recipe that comes together in just a few minutes, perfect for when I’m short on time but still want to eat well.
What You'll Need
Ingredients for Tomato Chickpea Stew
- 2 cans chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 carrots, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon chili powder
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish
- Juice of 1 lemon
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, bell pepper, and carrots. Cook for another 5-7 minutes until the vegetables are softened.
Stir in the cumin, paprika, chili powder, salt, and pepper. Mix well, then add the chickpeas and diced tomatoes with their juices. Bring to a simmer and cook for about 15-20 minutes, allowing the flavors to meld together.
Once the stew is thickened and fragrant, remove it from heat. Stir in the lemon juice and garnish with fresh parsley before serving.
Extra Tips
- For added nutrition, consider throwing in some spinach or kale in the last few minutes of cooking. It wilts down beautifully and adds vibrant color and nutrients.
Nutritional Breakdown (Per Serving)
- Calories: 350 kcal
- Total Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 52g
- Dietary Fiber: 12g
- Sugars: 6g
- Protein: 14g