This Indian-inspired Healthy One Pot Tomato and Chickpea Stew is similar to a Chana Masala and it’s so good, topped with herby yoghurt and served with toasted ciabatta or garlic naan. Quick, easy, warm, comforting and delicious. Ready and on the table in just 30 minutes, we've included an easy swap in the ingredient list to make it vegan-friendly too!
Chickpeas are cooked in a fragrant tomato sauce, that is full of Indian flavours from the homemade spice mix. The whole dish is a healthy weeknight meal that conveniently freezes very well - great for batch cooking.
Ingredients
Don't be intimated by the length of the ingredient list in this simple Tomato and Chickpea Stew recipe. They're all easy to find ingredients, and the below list includes everything you need for a homemade Indian-inspired spice blend (but you can use your favourite instead) and a herby yogurt to go on the side. It's easily a 30 minute meal!
- olive oil (or any other neutral tasting oil with a high smoke point)
- yellow or brown onion
- tomato puree (also sold as tomato paste)
- garlic
- tinned chickpeas (or if you want to level up this stew we LOVE Bold Bean Co. Queen Chickpeas!)
- balsamic vinegar (go for the thickest, richest one you can afford)
- tinned tomatoes (either chopped or plum - crushed in your hands as you add them to the pan - will work here)
- coconut milk
- sea salt
- ground black pepper
For the Spice Blend
- ground cumin
- ground coriander
- sweet smoked paprika
- ground turmeric
- dried oregano
- dried chilli flakes (also sold as red pepper flakes)
- ground cinnamon
For the Herb Yogurt
- full fat Greek yogurt (M&S Collection do a lovely one, we like this for a better flavour but you can use a lighter version if you prefer, or a dairy free version if you're looking to make this Chickpea Stew vegan)
- lemon juice
- capers (if they come packed in salt rather than brine, make sure you've rinsed them really well first!)
- extra virgin olive oil
- fresh dill (fresh mint or tarragon would be good substitutes here!)
Recipe Video
Frequently Asked Questions
Yes! Either up the amount of dried chilli flakes, add some dried chilli powder, or serve it with sliced green chillies. It's up to you!
I like bread as it helps keep this stew a properly one pot meal, but this would work really well with simple herby coconut rice or fragrant coriander rice instead. Or just by itself for a low carb option!
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Healthy One Pot Tomato and Chickpea Stew
This simple, Indian-inspired Tomato and Chickpea Stew is a deliciously healthy one pot dinner, ready in just 30 minutes! Serve it with toasted bread, your choice of rice or just by itself with it's herby yogurt topping. And did we mention that its freezer friendly, too?
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: Serves 4
- Category: Dinner
- Diet: Vegetarian
Ingredients
For the Stew:
- 2 teaspoons olive oil
- 1 medium yellow onion, finely diced
- 1 tablespoon tomato puree
- 2 cloves garlic, minced
- 1 x 400g tinned chickpeas, drained and rinsed
- 1 teaspoon balsamic vinegar
- ½ 400g tin chopped tomatoes (freeze the rest!)
- ½ 200g tin coconut milk
- sea salt and ground black pepper, to taste
Spice Blend
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- ½ teaspoon dried oregano
- ½ teaspoon dried chili flakes
- ¼ teaspoon ground cinnamon
For the herby yoghurt, mix:
- 1 cup Greek full fat yogurt
- 2 teaspoons lemon juice
- 1 tablespoon capers (optional)
- 2 teaspoons extra virgin olive oil + more for drizzling
- freshly ground pepper
- 1 teaspoon chopped dill
Instructions
- Cook and stir the onions until translucent and quite soft, about 5-6 minutes. You want the onions to be quietly sizzling while they cook, so lower the heat if necessary.
- Add the spice blend to a bowl and stir. Pour into the onions and stir. Once the spices are quite fragrant and fully integrated with the onions (about 1 minute), add the tomato paste, mashing it with the back of your spoon into the spices and oil. Add the garlic and chickpeas and stir the mixture for 30 seconds.
- Add the balsamic vinegar and tomatoes to the pan and stir. Add the coconut milk and season the stew with salt and pepper.
- Bring the chickpeas to a boil, and then lower the heat to a light simmer. Cook the stew for about 10-15 mins.
- Scoop into a bowl and top with a dollop of the yoghurt mixture and a drizzle of olive oil.
Notes
You can replace the spice mix with 1 ½ tablespoon of your favourite Indian-inspired spice mix if you prefer.
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