Smoky chickpea and tomato stew
Chickpeas and canned tomatoes simmer into a filling one-pot stew with an optional handful of frozen spinach.
Original Helping Plate recipe · Independently written for this site. Cover image is an illustrative serving suggestion.
- Prep
- 10 min
- Cook
- 20 min
- Makes
- 4 servings
- Budget note
- Often under $7
Directions
- 1
Soften the vegetables
Warm the oil in a large saucepan over medium heat. Add the onion and carrot and cook for 5–6 minutes, stirring occasionally, until they begin to soften. Add the garlic and cook for 30 seconds.
- 2
Build the stew
Stir in the chickpeas, tomatoes, broth, smoked paprika, cumin, and oregano. Bring to a gentle boil, then reduce the heat and simmer uncovered for 12 minutes.
- 3
Thicken
Use the back of the spoon to mash some chickpeas against the side of the pot. Stir them back into the stew.
- 4
Add greens
Stir in the optional frozen spinach and simmer for 3–5 minutes, until hot. Add a splash of water if the stew becomes too thick.
- 5
Finish
Taste before adding salt, season with pepper, and serve alone or over rice, toast, or pasta.
Make it work with what you have
Use white beans, kidney beans, or lentils instead of chickpeas. Frozen mixed vegetables can replace the carrot and spinach.
Simple and filling
Nearly every ingredient is shelf-stable, and gently mashing some chickpeas thickens the pot without cream or extra equipment.
Storage
Refrigerate in shallow covered containers within 2 hours and use within 4 days, or freeze for up to 3 months. Reheat to 165°F.
Stretch this meal further
These are Helping Plate’s practical additions for shopping carefully and cooking with food-distribution staples.
- Rinse canned chickpeas to reduce the salty canning liquid before seasoning the stew.
- Mash about half a cup of chickpeas against the side of the pot for a thicker texture.
- Serve over rice, pasta, toast, or a baked potato—use the starch you already have.
Equipment
Large saucepan or Dutch oven · Knife and cutting board · Wooden spoon · Can opener
Cuisine
Mediterranean-inspired
Dietary notes
Vegan · Dairy-free · Egg-free · Gluten-free when broth and bouillon are certified
Check for allergens
Check broth or bouillon labels for wheat, soy, or celery
