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Tomato and chickpea stew in bowl with sliced bread.
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5 from 1 vote

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 its herby yogurt topping. And did we mention that it's freezer-friendly, too?
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Dinner
Cuisine: Global
Servings: 4 servings
Author: Margie Nomura

Ingredients

For the stew:

  • 2 tsp olive oil
  • 1 medium yellow onion finely diced
  • 1 tbsp tomato paste (tomato puree)
  • 2 garlic cloves minced
  • 14 oz canned chickpeas drained and rinsed; about 1 1/2 cups drained
  • 1 tsp balsamic vinegar
  • 7 oz canned chopped tomatoes about generous 3/4 cup
  • 6.75 fl oz coconut milk about scant 1 cup
  • Sea salt and ground black pepper to taste

For the spice blend:

  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 1/2 tsp ground turmeric
  • 1/2 tsp dried oregano
  • 1/2 tsp dried chili flakes
  • 1/4 tsp ground cinnamon

For the herby yogurt mix:

  • 1 cup Greek full-fat yogurt
  • 2 tsp lemon juice
  • 1 tbsp capers optional
  • 2 tsp extra-virgin olive oil plus more for drizzling
  • Freshly ground pepper to taste
  • 1 tsp chopped dill
US Customary - Metric

Instructions

  • Heat the oil in a large pan over medium heat. 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.
  • In a small bowl, mix the yogurt ingredients well.
  • Scoop into bowls and top with a dollop of the yogurt mixture and a drizzle of olive oil.

Notes

To freeze: This stew freezes very well. Just don’t add the herb yogurt until you’re ready to serve it. Let the stew base cool completely, then freeze it for up to 3 months. Thaw it overnight, and reheat it gently on the stove; you might want to add a little stock.
  • You can replace the spice mix with 1 1/2 tbsp of your favorite Indian-inspired spice mix if you prefer.
  • If your can of chopped tomatoes is larger (a standard 14.5 oz US can is about double, so use half), you can freeze the rest.

Nutrition

Calories: 286kcal | Carbohydrates: 24g | Protein: 12g | Fat: 17g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 466mg | Potassium: 550mg | Fiber: 6g | Sugar: 5g | Vitamin A: 473IU | Vitamin C: 10mg | Calcium: 142mg | Iron: 4mg