Description
Make this simple, savory stew in a single pot. It uses pantry staples to create a rich, creamy texture without dairy.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 4 cups vegetable broth
- 1/2 cup full-fat coconut milk (from a can)
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup fresh basil leaves, chopped
- 1 cup fresh spinach (optional)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic and cook for 1 minute until fragrant.
- Pour in the diced tomatoes (with their juice), rinsed chickpeas, vegetable broth, dried oregano, salt, and pepper. Stir to combine.
- Bring the mixture to a simmer. Reduce the heat to low, cover, and cook for 10 minutes to allow flavors to meld.
- Remove the lid. Stir in the full-fat coconut milk. For a creamier texture, scoop out about 1 cup of the stew solids and liquid, blend until smooth, and return it to the pot. Stir well.
- Stir in the fresh basil and spinach (if using). Cook until the spinach wilts, about 2 minutes.
- Taste and adjust seasoning if needed before serving hot.
Notes
- Serve this stew with crusty bread for dipping or over cooked rice or quinoa.
- If you do not have coconut milk, you can use 1/2 cup of soaked and blended raw cashews for creaminess.
- For a richer tomato flavor, use fire-roasted diced tomatoes.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 8
- Sodium: 550
- Fat: 14
- Saturated Fat: 9
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 45
- Fiber: 12
- Protein: 15
- Cholesterol: 0