Healthy Chickpea Tomato Stew
The combination of fresh veggies, spices, and tomatoes brings this healthy Chickpea and Tomato Stew to life. I cook everything in one pot with plant-based ingredients and it is ready in 30 minutes. It's the perfect winter-warming lightly spiced, smokey, and nutritious stew that the whole family will love!
Servings: 4
Calories: 85kcal
Ingredients
- 1 cup chopped yellow or sweet onion
- 2 cloves garlic
- ½-1 teaspoon salt
- Drizzle of your favorite oil to sauté , or broth if oil free
- ½ cup chopped carrots
- ½ cup chopped celery
- 2 cans chickpeas , rinsed and drained (15 ounces each)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- ½ - 1 teaspoons crushed red pepper , depending on how spicy you like it (optional)
- 2 tablespoons brown rice flour , or use regular flour if not gluten-free
- 1 can diced tomatoes , fire roasted for extra flavor (14.5 ounces)
- 4 cups veggie broth , low sodium if needed
- 1 bunch chard , chopped
- Plain yogurt , to top (optional)
Instructions
- Sauté onion, garlic and salt with oil, or broth if oil free, over medium heat until onion is soft. About 5 minutes.
- Add carrots, celery, chickpeas, thyme, smoked paprika and red pepper. Saute until just browning. About 3-5 minutes.
- Add the flour and mix until coated.
- Add diced tomatoes and broth. Bring to a simmer and cook for about 10 minutes.
- Add in chard and mix until wilted.
- Serve topped with plain yogurt.
Notes
- My #1 Secret Tip for this chickpea tomato stew is to make sure the veggie mixture isn’t too wet before adding the broth. If I use frozen veggies instead of fresh, I always thaw and drain them really well. Too much water waters down the flavor and messes with the consistency.
- Rinse and drain chickpeas well: I give the canned chickpeas a good rinse under cold water. It removes extra sodium and helps the broth stay clean and fresh.
- Don’t rush the sauté: I let the veggies cook long enough to really soften and get flavorful. Even just a couple extra minutes makes a big difference in taste.
- Use a wide pot: I like using a wide, heavy-bottomed pot so everything cooks evenly. It also helps the liquid reduce just enough to thicken the stew naturally.
- Make it ahead: I honestly think this stew tastes even better the next day. I usually make it in the morning or the night before and reheat for dinner.
- Add the chard at the very end: I wait until the stew is completely done before stirring in the greens. That way, they stay bright and don’t overcook.
Nutrition
Calories: 85kcal | Carbohydrates: 17g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 503mg | Potassium: 431mg | Fiber: 3g | Sugar: 6g | Vitamin A: 4063IU | Vitamin C: 18mg | Calcium: 70mg | Iron: 2mg