Heart-Healthy Rich Tomato Stew
Warm, comforting, and nutrient-packed, this Heart-Healthy Rich Tomato Stew is the ultimate wholesome meal that perfectly balances flavor and wellness. Brimming with fresh vegetables like celery, carrots, and red bell peppers, this vegan stew is elevated with aromatic herbs including basil and oregano, creating layers of savory goodness. Protein-rich chickpeas and antioxidant-filled spinach make this dish both satisfying and nourishing. Simmered in low-sodium vegetable broth with crushed tomatoes, its rich, hearty base is ideal for a chilly evening. Ready in under an hour, this easy-to-make stew is perfect for meal prep and pairs wonderfully with crusty whole-grain bread. Enjoy a guilt-free, delicious dinner packed with heart-healthy ingredients that your whole family will love!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 celery stalks, chopped
- 1 large carrot, chopped
- 1 red bell pepper, chopped
- 28 ounces canned crushed tomatoes (no salt added)
- 4 cups low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 cup cooked chickpeas (canned, rinsed, and drained)
- 0.5 teaspoon black pepper
- 2 cups fresh spinach leaves
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped celery, carrot, and red bell pepper. Sauté for about 5 minutes until the vegetables begin to soften.
Pour in the crushed tomatoes and vegetable broth. Stir well to combine.
Add the bay leaf, dried basil, and dried oregano to the stew.
Bring the stew to a gentle simmer, cover, and cook for 20 minutes.
Remove the lid and add the chickpeas, simmering uncovered for another 10 minutes to allow the flavors to meld.
Season with black pepper to taste. Adjust the seasoning if needed.
Stir in the fresh spinach leaves and let them wilt in the hot stew for about 2 minutes.
Remove from heat, discard the bay leaf, and sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1289 mg | 56% | |
| Total Carbohydrate | 160.4 g | 58% | |
| Dietary Fiber | 44.2 g | 158% | |
| Total Sugars | 63.2 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 638 mg | 49% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 5475 mg | 116% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
