Chickpea Tomato Stew
Chickpea tomato stew recipe with roasted vegetables has a smoky flavor and great texture. A high protein soup to meal prep and batch cook for a light lunch or dinner.
This is the perfect hearty soup for any time of year - it's cozy enough for the fall, but also great when summer tomatoes are in season. Serve this creamy chickpea stew recipe with easy homemade garlic knot
Servings: 8 servings
Calories: 164kcal
Cost: $1
Ingredients
- 8 fresh tomatoes quartered (or 2 14-ounce cans diced tomatoes)
- 2 zucchini sliced
- 6 cloves garlic roughly chopped
- 2 tablespoons extra virgin olive oil divided
- 1 sweet onion chopped
- 3 chickpeas
- 4 cups Vegetable Stock
- 4 tablespoons nutritional yeast
- 2 tablespoons fresh basil chopped, plus extra for garnish
- 1/2 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Dash of cayenne
Instructions
- Preheat the oven to 425. Add the tomatoes, zucchini, and garlic to a roasting pan. Drizzle with 1 tablespoon of olive oil, salt, and pepper, and toss to coat. Roast the veggies for 30-40 minutes until they become soft and
- In a large soup pot, head the remaining tablespoon of olive oil over medium heat. Add the onion and sauté for 8-10 minutes on low. Once the roasted tomatoes and zucchini are done, add them to the soup pot. Add the chickpeas, vegetable stock, nutritional yeast, basil, and rest of the spices. Simmer on low for 30-45 minutes until tomatoes and chickpeas begin to soften.
- Place half of the soup in a blender, and blend on high. Pour the blended soup back in with the unblended and stir to combine. Add salt and pepper to taste.
- Garnish with fresh basil and crushed fresh tomatoes. Serve hot.
Video
Nutrition
Calories: 164kcal | Carbohydrates: 18g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 6mg | Potassium: 242mg | Fiber: 2g | Sugar: 2g | Vitamin A: 144IU | Vitamin C: 11mg | Calcium: 18mg | Iron: 1mg