Healthy One-pot Tomato And Chickpea Stew
This tomato and chickpea stew is similar to a Chana Masala and it’s so good, topped with herby yoghurt and served with toasted ciabatta. Quick, easy, warm, comforting and delicious.
The 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.
- Yield: Serves 4
Ingredients
For the Stew:
2 teaspoons olive oil
1 medium yellow onion, finely diced
1 tablespoon tomato paste
2 cloves garlic, minced
2 cups cooked tinned chickpeas, drained and rinsed
1 teaspoon balsamic vinegar
1 cup tinned tomatoes
1 cup 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
Garnish the top of the stew with a dollop of the yoghurt mixture and a drizzle of olive oil
