Chickpea And Tomato Stew
A hearty and flavorful chickpea and tomato stew with fresh parsley and herbs, perfect for a comforting vegetarian meal full of vibrant Mediterranean flavors.
Ingredients
Instructions
- Drop the tomatoes into boiling water for 15 seconds.
- Remove the tomatoes with a slotted spoon and peel them.
- Mince the peeled tomatoes.
- Heat olive oil in a large pan over medium heat.
- Add chopped onions and cook until translucent.
- Add minced garlic and cook for another minute.
- Stir in the minced tomatoes and cook for 5 minutes.
- Add chickpeas, dried thyme, and salt, then simmer for 10 minutes.
- Stir in chopped parsley before serving.
Tips & Substitutions
For a richer flavor, consider adding a pinch of smoked paprika or cumin. If fresh parsley isn't available, cilantro can be a great substitute. To save time, use canned chickpeas instead of boiling them yourself. If you're looking to enhance the dish, try incorporating some diced bell peppers or carrots for added texture and nutrition.
Serving Suggestions
Serve the chickpea and tomato stew with crusty bread for a hearty meal, or over a bed of quinoa for a nutritious twist. It pairs beautifully with a side of Refreshing Corn And Barley Salad * for a light, complementary dish. A drizzle of Salad Vinaigrette(Dressing) can add an extra zing if served as a salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently on the stove over low heat, adding a splash of water if needed to prevent sticking. This stew can also be enjoyed cold as a refreshing salad option.
Nutrition & Diet Analysis (per serving)
Each serving of Chickpea And Tomato Stew contains roughly 646 calories, with 24g protein, 92g carbohydrates, and 24g fat. It is an excellent source of vitamin C (177% of the Daily Value), iron (111% of the Daily Value), and dietary fiber (76% of the Daily Value). Note that it is relatively high in sodium, at 1439mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned tomatoes instead of fresh ones?
Yes, you can use canned tomatoes for convenience. Use about 2 cups of canned diced tomatoes, and adjust the cooking time to simmer them for about 10-15 minutes until heated through. This can save prep time and still yield a delicious stew.
How can I make this stew spicier?
To add some heat, consider incorporating red pepper flakes or diced fresh chili peppers when you sauté the onions. Start with a small amount and adjust according to your spice preference. This will complement the flavors nicely without overpowering the dish.
Is this stew suitable for meal prep?
Absolutely! This stew is perfect for meal prep as it stores well and flavors improve over time. Prepare a large batch, cool it completely, and portion it into containers. It reheats beautifully, making it an ideal option for busy weeknights.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).