Stewed Tomatoes and Garbanzo Beans
Transform simple pantry staples into a vibrant, flavor-packed dish with this recipe for Stewed Tomatoes and Garbanzo Beans. This hearty vegetarian stew combines tender chickpeas with juicy diced tomatoes, aromatic spices like smoked paprika and cumin, and a hint of heat from crushed red pepper flakes. Brightened by fresh parsley and a splash of lemon juice, this savory blend is perfect as a comforting side dish or served over rice, quinoa, or crusty bread for a satisfying main meal. Ready in just 40 minutes, this one-pot recipe is ideal for a weeknight dinner that doesn’t skimp on bold and wholesome flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 3 minced garlic cloves
- 0.5 teaspoons crushed red pepper flakes
- 28 ounces canned diced tomatoes
- 15 ounces (drained and rinsed) canned garbanzo beans (chickpeas)
- 1 cup vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons (chopped) fresh parsley
- 1 tablespoon lemon juice
Instructions
Heat a large skillet or saucepan over medium heat. Add the olive oil and warm until shimmering.
Add the diced onion and cook for 5-6 minutes, stirring occasionally, until soft and translucent.
Stir in the minced garlic and crushed red pepper flakes. Cook for 1 minute until the garlic is fragrant.
Add the canned diced tomatoes (with their juices), vegetable broth, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 10 minutes, stirring occasionally.
Add the drained and rinsed garbanzo beans to the mixture. Stir well to coat the beans in the sauce.
Continue to simmer for another 10-15 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Taste and adjust the seasoning, adding more salt or pepper if desired.
Turn off the heat and stir in the chopped parsley and lemon juice for a fresh, bright flavor.
Serve hot as a side dish, or over rice, quinoa, or with crusty bread for a complete meal. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
280 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 822 mg | 36% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 10.6 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 738 mg | 16% | |
*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.
