Tuscan Chickpea Stew
A healthy and delicious meatless meal you can make in about 30 minutes.
Ingredients
- 2 Tablespoons extra-virgin olive oil
- 2-3 whole carrots carrots peeled and chopped
- 1 medium yellow onion chopped
- 3-4 cloves garlic minced
- kosher salt and black pepper
- red pepper flakes optional
- 2 cups low-sodium chicken or vegetable broth
- 2 (15 ounce) cans chickpeas drained and rinsed
- 1 (15 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
- 2 teaspoons fresh lemon juice
- grated Parmesan for serving
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.2 Tablespoons extra-virgin olive oil, 2-3 whole carrots carrots, 1 medium yellow onion
- Stir in the garlic, 1 teaspoon kosher salt, and a pinch each of black and red pepper, if using. Cook another 30-60 seconds, just until fragrant.3-4 cloves garlic, kosher salt and black pepper, red pepper flakes
- 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.2 cups low-sodium chicken or vegetable broth, 2 (15 ounce) cans chickpeas, 1 (15 ounce) can diced tomatoes, 1 teaspoon dried thyme, 1 teaspoon dried oregano, 1/2 teaspoon dried rosemary
- Stir in the spinach and simmer for 2-3 minutes more, just until the greens are tender and wilted.2-3 large handfuls baby spinach or kale
- Add lemon juice. Sample and season with more salt and pepper to taste. Serve in bowls with grated Parmesan sprinkled on top.2 teaspoons fresh lemon juice, grated Parmesan
Last step!Please leave a review and rating letting us know how you liked the recipe. This helps my small business thrive and continue providing free recipes and high-quality content for you.
Notes
- Spinach: Substitute kale or Swiss chard if you prefer.
- Tomatoes: Fire-roasted diced tomatoes add a little kick, if you want it.
- More Veggies: Artichoke hearts, olives, or sun-dried tomatoes are all delicious and can go in at the same time as the chickpeas and broth. Chopped bell pepper or celery should be added alongside the onions and carrots, so they have time to sauté and soften.
- Add Chicken: Mix in two handfuls of shredded rotisserie chicken while the chickpeas simmer.
- Cookware: Use a deep skillet to ensure you have plenty of room for all the veggies and liquid. I adore this Staub braiser, but it can be a little hard to find. This 12-inch cast-iron skillet is another excellent and more affordable option. The glass lid is also inexpensive and well worth having.
- Storage: Leftover chickpea stew keeps in an airtight storage container in the fridge for up to 4 days.
- Reheating: Warm in a small saucepan over medium heat until you see wisps of steam, or in the microwave for 2-3 minutes, stirring after each minute, until hot. Add a bit of extra broth if needed; season with additional salt and lemon to taste.
Nutrition Estimate
Calories: 318 kcal, Carbohydrates: 42 g, Protein: 15 g, Fat: 12 g, Saturated Fat: 2 g, Sodium: 1387 mg, Potassium: 825 mg, Fiber: 12 g, Sugar: 5 g, Vitamin A: 6687 IU, Vitamin C: 19 mg, Calcium: 158 mg, Iron: 5 mg