Imagine a meal that's not just delicious, but incredibly easy to prepare - a Mediterranean-inspired chickpea tomato stew that will transport your taste buds to sunny coastal regions with just one simple pot! This quick and nutritious dish is perfect for busy home cooks who want maximum flavor with minimal effort. Whether you're a vegetarian looking for a protein-packed meal or simply craving a hearty, comforting dinner, this one-pot wonder is about to become your new favorite recipe.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh basil for garnish
Instructions
- Begin by gathering all the ingredients on your countertop. This will ensure you have everything you need within reach as you cook.
- In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Once the oil is hot, add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
- Add the minced garlic to the pot and continue to sauté for an additional 1-2 minutes, being careful not to let the garlic burn.
- Once the garlic is fragrant, add the drained and rinsed chickpeas to the pot. Stir well to combine with the onion and garlic mixture.
- Next, pour in the can of diced tomatoes along with their juice. Stir to incorporate all the ingredients.
- Add the vegetable broth to the pot, followed by the teaspoon of cumin. Stir well to mix all the ingredients together.
- Season the stew with salt and pepper to taste. Start with a pinch of each and adjust as needed later.
- Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let the stew simmer for about 15 minutes, allowing the flavors to meld together.
- After 15 minutes, check the consistency of the stew. If it’s too thick, you can add a little more vegetable broth or water. If it’s too thin, let it simmer uncovered for a few more minutes.
- Once the stew has reached your desired consistency, taste and adjust the seasoning if necessary.
- Remove the pot from heat and let it sit for a few minutes before serving. This will help the flavors settle.
- To serve, ladle the chickpea tomato stew into bowls and garnish with fresh basil leaves for a burst of flavor and color.
- This stew can be enjoyed on its own or served with crusty bread or over rice for a heartier meal. Enjoy your delicious one pot chickpea tomato stew!
Tips
- Use Fresh Ingredients: While canned chickpeas work great, using freshly cooked chickpeas can elevate the texture and taste of your stew.
- Don't Rush the Sautéing: Take your time caramelizing onions and garlic to develop a rich, deep flavor base for your stew.
- Spice Customization: Feel free to experiment with additional spices like smoked paprika, oregano, or a pinch of red pepper flakes to personalize the flavor profile.
- Consistency is Key: Keep an eye on the liquid levels while simmering. Add more broth if it becomes too thick, or let it reduce if it's too watery.
- Garnish Generously: Fresh herbs like basil or parsley can add a bright, fresh dimension to the finished dish.
- Make-Ahead Friendly: This stew tastes even better the next day, so don't hesitate to make it in advance for meal prep.
- Serving Suggestions: Pair with crusty bread, over quinoa, or with a dollop of Greek yogurt for added creaminess.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 40g
Protein: 12g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
