Description
Jamie Oliver’s Chickpea Stew (15-Minute Meals) is a quick-cooking, one-pan dish featuring chickpeas simmered in a fragrant tomato-based sauce with garlic, spices, and fresh greens. It’s a hearty, nutritious meal that’s packed with flavor and ready in no time.
Ingredients
For the Stew Base:
A fragrant, spiced tomato sauce enhances the dish’s depth of flavor.
-
- 2 tablespoons olive oil
-
- 1 onion (finely chopped)
-
- 2 cloves garlic (minced)
-
- 1 teaspoon smoked paprika
-
- 1 teaspoon ground cumin
-
- 1 teaspoon ground coriander
-
- ½ teaspoon chili flakes (optional, for spice)
-
- 1 tablespoon tomato paste
-
- 1 can (400g) chopped tomatoes
-
- 1 can (400g) chickpeas (drained and rinsed)
-
- 150ml vegetable stock
-
- 1 teaspoon balsamic vinegar
-
- ½ teaspoon salt
-
- Black pepper (to taste)
For the Fresh Additions:
These ingredients add texture, nutrition, and brightness.
-
- 1 small zucchini (chopped)
-
- 100g baby spinach or kale
-
- Juice of ½ lemon
For Garnish and Serving:
Toppings and sides enhance the dish’s flavors.
-
- Fresh parsley or coriander (chopped)
-
- Greek yogurt or dairy-free alternative
-
- Crusty bread, pita, or steamed rice
-
- Toasted almonds or pine nuts (optional)
Instructions
Step 1: Sauté the Aromatics
A quick sauté develops deep flavors in minimal time.
-
- Heat olive oil in a large pan over medium heat.
-
- Add chopped onions and cook for 2-3 minutes until softened.
-
- Stir in garlic, smoked paprika, cumin, coriander, and chili flakes.
-
- Cook for 1 minute, allowing the spices to release their aroma.
Step 2: Build the Tomato Sauce
A rich, flavorful sauce is the base of the stew.
-
- Stir in tomato paste and cook for 30 seconds.
-
- Pour in chopped tomatoes and vegetable stock, stirring well.
-
- Add balsamic vinegar, salt, and black pepper.
Step 3: Add Chickpeas and Vegetables
Cooking everything together ensures even flavor distribution.
-
- Add chickpeas and chopped zucchini to the pan.
-
- Stir well and simmer for 5 minutes, allowing the stew to thicken slightly.
Step 4: Stir in Greens and Lemon Juice
Fresh ingredients add a final burst of flavor and color.
-
- Stir in baby spinach or kale and cook for 1 minute until wilted.
-
- Squeeze in the lemon juice and stir well.
Step 5: Serve and Garnish
Final touches elevate the dish’s presentation.
-
- Sprinkle with fresh parsley or coriander.
-
- Serve hot with crusty bread, pita, or rice.
-
- Add a dollop of Greek yogurt and toasted almonds for extra texture.