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+ servings
Bowl of Tuscan chickpea stew served with fresh Parmesan.
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5 from 4 votes

Tuscan Chickpea Stew

A healthy and delicious meatless meal you can make in about 30 minutes.

Ingredients

  • 2 tablespoons olive oil
  • 2 medium carrots peeled and chopped
  • 1 medium yellow onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon kosher salt
  • 12-15 cranks fresh-ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 2 cups low sodium chicken or vegetable broth
  • 2 15 ounce cans chickpeas, drained and rinsed
  • 1 14.5 ounce can diced tomatoes, with juices
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried rosemary
  • 2-3 large handfuls baby spinach or kale roughly chopped
  • 2 teaspoons fresh lemon juice

Instructions

  • Warm oil in a Dutch oven or deep skillet over medium-high heat. Add carrots and onion. Cook 4-5 minutes, until they just begin to soften. Add garlic, salt, black pepper, and red pepper. Cook another 30-60 seconds, just until fragrant.
  • Stir in the broth, chickpeas, tomatoes, thyme, oregano, and rosemary. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes.
  • Stir in the kale or spinach. Cook 2-3 minutes more, just until the greens are tender and wilted. Stir in the lemon juice. Taste and season with more salt and pepper as needed. Serve with a bit of fresh-grated Parmesan and/or crusty bread if desired. Enjoy!

Notes

  • Optional Add-Ins: This is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.

Nutrition Estimate

Calories: 318kcal, Carbohydrates: 42g, Protein: 15g, Fat: 12g, Saturated Fat: 2g, Sodium: 1387mg, Potassium: 825mg, Fiber: 12g, Sugar: 5g, Vitamin A: 6687IU, Vitamin C: 19mg, Calcium: 158mg, Iron: 5mg
Did you make this recipe?Leave a review below, then snap a quick picture and tag @nourishandfete on Instagram so I can see it!