Chickpea, Tomato, and Basil Stew
A quick, one-pot chickpea tomato stew packed with protein, fiber, and flavor. Creamy tahini, tender sweet potatoes, and aromatic herbs make this a healthy, satisfying meal perfect for weeknight dinners or meal prep.
Equipment
- 1 large skillet or sauté pan
- 1 Knife (for chopping)
- 1 Cutting board
- 1 wooden spoon or spatula
- Measuring spoons and cups
Ingredients
- ½ medium onion diced
- 4 garlic cloves minced
- 1 tsp smoked paprika
- 2 tsp Italian seasoning
- ½ tsp fennel seeds
- 1 15 oz can chickpeas, rinsed and drained
- 1 jalapeño sliced
- 1 medium sweet potato peeled and cubed
- 1 15 oz can whole peeled San Marzano tomatoes
- 1 tbsp nutritional yeast
- 2 heaping tbsp tahini
- 1 cup water
- 2 –3 cups baby spinach
- 4 –5 fresh basil leaves thinly sliced
Instructions
- Prepare the Pan and Onion: Place a large skillet or sauté pan over medium heat. Add a small drizzle of olive oil or your preferred cooking oil to prevent sticking and enhance flavor. Once the pan is warm, add the diced onion with a pinch of salt. Sauté gently for 3–4 minutes, stirring occasionally, until the onions are soft, translucent, and slightly golden at the edges. This releases the natural sweetness and forms the flavorful base of the stew.
- Sauté Garlic and Toast Spices: Add the minced garlic to the onions and stir continuously for about one minute until fragrant. Immediately sprinkle in smoked paprika, Italian seasoning, and fennel seeds. Stir for another 1–2 minutes to lightly toast the spices, unlocking their aroma and creating a rich, layered flavor foundation for the stew.
- Add Chickpeas, Sweet Potato, and Jalapeño: Fold in the drained chickpeas, cubed sweet potato, and sliced jalapeño. Mix thoroughly so that the spices coat the chickpeas and vegetables evenly. Sauté for 2–3 minutes to slightly soften the sweet potatoes and allow the jalapeño to release its mild heat, balancing the flavors of the stew.
- Incorporate Tomatoes and Crush: Pour the entire can of whole peeled San Marzano tomatoes into the pan. Using a wooden spoon or spatula, gently crush the tomatoes directly in the pan, breaking them into smaller pieces. Stir well to combine with the chickpeas, sweet potato, and spices. The tomatoes form a rich, tangy base that thickens as the stew simmers, binding the ingredients together.
- Add Tahini, Nutritional Yeast, and Water: Add tahini, nutritional yeast, and 1 cup of water to the pan. Stir thoroughly to fully incorporate. Tahini adds a creamy, nutty richness, while nutritional yeast introduces umami depth. Adjust water to achieve your preferred consistency—the stew should be hearty but not too thin.
- Simmer Until Sweet Potatoes Are Tender: Reduce the heat to low-medium and cover the pan. Let the stew simmer gently for 10–15 minutes, stirring occasionally to prevent sticking. Test the sweet potatoes by piercing them with a fork; they should be tender but intact. This step allows the flavors to meld and the chickpeas to absorb the tomato and spice mixture.
- Wilt the Spinach: Stir in the baby spinach leaves and cover the pan for 1–2 minutes to let them wilt naturally from residual heat. Spinach adds a fresh, vibrant color, mild flavor, and extra nutrients like iron and vitamins A and C. Fold gently to incorporate without overcooking.
- Finish with Fresh Basil: Remove the pan from heat and sprinkle in the thinly sliced fresh basil leaves. Fold them carefully into the stew to preserve their bright aroma and flavor. Fresh basil adds a refreshing herbal note that complements the creamy, smoky, and slightly spicy flavors.
- Serve and Enjoy: Spoon the stew into bowls. Enjoy on its own or with rice, quinoa, or crusty bread. Optional garnishes include a drizzle of extra tahini, a squeeze of lemon, or a sprinkle of chili flakes. The result is a comforting, nutrient-dense, plant-based stew, perfect for quick weeknight dinners, meal prep, or sharing with family.
Notes
- Use high-quality canned tomatoes like San Marzano for the best flavor; they are naturally sweet and less acidic.
- Tahini can be substituted with almond butter, cashew butter, or sunflower seed butter for nut-free or milder flavor variations.
- Adjust the jalapeño according to your spice preference; remove seeds for less heat.
- Chickpeas can be swapped with cooked lentils or white beans for a different texture while maintaining protein content.
- The stew thickens naturally as it simmers, but adding a small splash of water while reheating can adjust consistency if needed.
- Nutritional yeast adds umami and subtle cheesiness; it can be skipped or replaced with vegan Parmesan for variation.
