Heart-Healthy Rich Tomato Stew

Warm up your table with our *Heart-Healthy Rich Tomato Stew*, a comforting, nutrient-packed recipe that combines vibrant vegetables, hearty chickpeas, and a medley of Mediterranean-inspired seasonings. Bursting with bold flavors from sweet red bell peppers, earthy dried herbs, and luscious crushed tomatoes, this stew is balanced with fresh spinach for a boost of greens and finished with a sprinkling of aromatic parsley. Perfectly suited for those seeking low-sodium, heart-friendly meals, this one-pot dish is simple to prepare with minimal hands-on time while delivering maximum flavor. Pair it with whole-grain bread or a light salad for a wholesome, satisfying meal that’s as nourishing as it is delicious.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the chopped celery, carrot, and red bell pepper. Sauté for about 5 minutes until the vegetables begin to soften.

Step 5

Pour in the crushed tomatoes and vegetable broth. Stir well to combine.

Step 6

Add the bay leaf, dried basil, and dried oregano to the stew.

Step 7

Bring the stew to a gentle simmer, cover, and cook for 20 minutes.

Step 8

Remove the lid and add the chickpeas, simmering uncovered for another 10 minutes to allow the flavors to meld.

Step 9

Season with black pepper to taste. Adjust the seasoning if needed.

Step 10

Stir in the fresh spinach leaves and let them wilt in the hot stew for about 2 minutes.

Step 11

Remove from heat, discard the bay leaf, and sprinkle with fresh parsley before serving.

Nutrition Facts

Serving size	(2643.4g)

Amount per serving	% Daily Value*
Calories	1073.9

Total Fat 36.8g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1289.0mg	0%
Total Carbohydrate 160.4g	0%
Dietary Fiber 44.2g	0%
Total Sugars 63.2g
Protein 38.7g	0%

Vitamin D 0IU	0%
Calcium 638.0mg	0%
Iron 17.2mg	0%
Potassium 5474.7mg	0%

*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.

Source of Calories

Fat: 29.4%

Protein: 13.7%

Carbs: 56.9%