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Healthy One Pot Tomato and Chickpea Stew

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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?

Ingredients

Scale

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
  • 1/2 400g tin chopped tomatoes (freeze the rest!)
  • 1/2 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

  1. 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.
  2. 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.
  3. Add the balsamic vinegar and tomatoes to the pan and stir. Add the coconut milk and season the stew with salt and pepper.
  4. Bring the chickpeas to a boil, and then lower the heat to a light simmer. Cook the stew for about 10-15 mins.
  5. Scoop into a bowl and top with a dollop of the yoghurt mixture and a drizzle of olive oil.

Equipment

Notes

You can replace the spice mix with 1 1/2 tbsp of your favourite Indian-inspired spice mix if you prefer.

Find it online: https://desertislanddishes.co/healthy-one-pot-tomato-and-chickpea-stew/