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.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Heat a large skillet or saucepan over medium heat. Add the olive oil and warm until shimmering.

Step 2

Add the diced onion and cook for 5-6 minutes, stirring occasionally, until soft and translucent.

Step 3

Stir in the minced garlic and crushed red pepper flakes. Cook for 1 minute until the garlic is fragrant.

Step 4

Add the canned diced tomatoes (with their juices), vegetable broth, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir to combine.

Step 5

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 10 minutes, stirring occasionally.

Step 6

Add the drained and rinsed garbanzo beans to the mixture. Stir well to coat the beans in the sauce.

Step 7

Continue to simmer for another 10-15 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 8

Taste and adjust the seasoning, adding more salt or pepper if desired.

Step 9

Turn off the heat and stir in the chopped parsley and lemon juice for a fresh, bright flavor.

Step 10

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

Serving size	(1631.7g)

Amount per serving	% Daily Value*
Calories	1138.0

Total Fat 61.5g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 10.2g
Cholesterol 15.9mg	0%
Sodium 3496.8mg	0%
Total Carbohydrate 120.4g	0%
Dietary Fiber 37.1g	0%
Total Sugars 42.7g
Protein 31.4g	0%

Vitamin D 0IU	0%
Calcium 459.9mg	0%
Iron 13.3mg	0%
Potassium 2980.9mg	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: 47.7%

Protein: 10.8%

Carbs: 41.5%