Healthy

Chickpea & Tomato Stew with Rice

Name: Chickpea & Tomato Stew with Rice
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: Middle Eastern-inspired
Ingredients: 1 tbsp olive oil; 1 medium onion, diced; 3 cloves garlic, minced; 1 tsp ground cumin; 1/2 tsp smoked paprika; 1/4 tsp cinnamon (optional); 1 (28 oz) can crushed tomatoes; 2 (15 oz) cans chickpeas, rinsed and drained; 1 cup water or broth; 1/2 tsp kosher salt; 1/4 tsp black pepper; 2 cups cooked rice; 2 tbsp chopped parsley or cilantro (optional)

A cozy, pantry-friendly stew built from chickpeas, tomatoes, and warm spices. Filling, budget-minded, and great with rice for an easy weeknight dinner.

Prep

10 min

Cook

25 min

Total

35 min

Servings

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Instructions

Heat oil in a pot over medium heat. Cook onion 5 minutes until softened; add garlic and spices for 30 seconds.

Add crushed tomatoes, chickpeas, water/broth, salt, and pepper. Simmer 15–20 minutes.

Taste and adjust seasoning. Serve over rice and top with herbs if using.

Nutrition Facts

Per serving

460

Calories

16g

Protein

10g

Fat

78g

Carbs

Recipe Notes & Tips

Add a handful of spinach at the end for extra greens.
A squeeze of lemon brightens the stew without adding cost.

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