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Chickpea and Tomato Stew

Hearty chickpea and tomato stew in a rustic bowl with fresh spinach.
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A creamy, comforting stew made from pantry staples. Gently mashing some of the chickpeas creates a luxuriously thick texture without any dairy. Ready in about 35 minutes, it’s a nourishing and satisfying weeknight meal.

Ingredients

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  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1 (28-ounce) can crushed tomatoes
  • 2 cups vegetable broth
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • Salt and freshly ground black pepper to taste
  • 3 cups fresh baby spinach
  • Juice of 1/2 a lemon

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion and cook until softened, about 5 minutes.
  2. Add minced garlic, smoked paprika, cumin, and red pepper flakes. Cook for 1 minute until fragrant.
  3. Add chickpeas, crushed tomatoes, vegetable broth, oregano, and bay leaf. Season with salt and pepper. Bring to a simmer.
  4. After 10 minutes of simmering, use a spoon or masher to gently press about one-third of the chickpeas against the pot side to thicken the stew. Simmer for another 10-15 minutes.
  5. Stir in fresh spinach and cook until wilted, about 2 minutes. Remove from heat, discard bay leaf, and stir in lemon juice.

Notes

For a richer stew, stir in a splash of coconut milk or cream at the end. Store leftovers in the fridge for up to 4 days or freeze for 3 months. Reheat gently, adding a splash of water or broth if needed.

Nutrition

Find it online: https://harmonymeal.com/chickpea-tomato-stew/