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 it's herby yogurt topping. And did we mention that its freezer friendly, too?
Servings: 4 servings
Ingredients
For the Stew:
- 2 tsp olive oil
- 1 medium yellow onion finely diced
- 1 tbsp tomato puree
- 2 garlic cloves minced
- 1 x 400g tinned chickpeas drained and rinsed
- 1 tsp balsamic vinegar
- 200 g tin chopped tomatoes freeze the rest!
- 200 ml coconut milk
- sea salt and ground black pepper to taste
For the Spice Blend:
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ½ tsp dried oregano
- ½ tsp dried chili flakes
- ¼ tsp ground cinnamon
For the herby yoghurt mix:
- 1 cup Greek full fat yogurt
- 2 tsp lemon juice
- 1 tbsp capers optional
- 2 tsp extra virgin olive oil + more for drizzling
- freshly ground pepper
- 1 tsp chopped dill
Instructions
- 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.
- Scoop into a bowl and top with a dollop of the yoghurt mixture and a drizzle of olive oil.
Notes
You can replace the spice mix with 1 1/2 tbsp of your favourite Indian-inspired spice mix if you prefer.