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30 Minute Chickpea and Tomato Stew
This chickpea and tomato stew is made with fresh veggies, herbs and spices in less than 30 minutes! It's hearty, warming and absolutely delicious.
Course
30 Minutes or Less, Main Course
Cuisine
American, Italian
Diet
Gluten Free, Vegan, Vegetarian
Prep Time
10
minutes
minutes
Cook Time
20
minutes
minutes
Total Time
30
minutes
minutes
Servings
4
Calories
85
kcal
Author
Sophia DeSantis
Ingredients
1
cup
chopped yellow or sweet onion
2
cloves
garlic
½-1
teaspoon
salt
Drizzle of your favorite oil to sauté
, or broth if oil free
½
cup
chopped carrots
½
cup
chopped celery
2
cans
chickpeas
, rinsed and drained (15 ounces each)
1
teaspoon
dried thyme
1
teaspoon
smoked paprika
½ - 1
teaspoons
crushed red pepper
, depending on how spicy you like it (optional)
2
tablespoons
brown rice flour
, or use regular flour if not gluten-free
1
can
diced tomatoes
, fire roasted for extra flavor (14.5 ounces)
4
cups
veggie broth
, low sodium if needed
1
bunch chard
, chopped
Plain yogurt
, to top (optional)
US Customary
-
Metric
Instructions
Sauté onion, garlic and salt with oil, or broth if oil free, over medium heat until onion is soft. About 5 minutes.
Add carrots, celery, chickpeas, thyme, smoked paprika and red pepper. Saute until just browning. About 3-5 minutes.
Add the flour and mix until coated.
Add diced tomatoes and broth. Bring to a simmer and cook for about 10 minutes.
Add in chard and mix until wilted.
Serve topped with plain yogurt.
Notes
Leave out the crushed red pepper to make this kid friendly.
You can sub the chard with any greens you prefer.
Adjust salt for how much sodium is in your broth, beans and diced tomatoes.
Nutrition
Calories:
85
kcal
|
Carbohydrates:
17
g
|
Protein:
2
g
|
Fat:
1
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
1
g
|
Trans Fat:
1
g
|
Cholesterol:
1
mg
|
Sodium:
503
mg
|
Potassium:
431
mg
|
Fiber:
3
g
|
Sugar:
6
g
|
Vitamin A:
4063
IU
|
Vitamin C:
18
mg
|
Calcium:
70
mg
|
Iron:
2
mg