Fire-Roasted Tomato & Chickpea Stew (One Pot)

A rich-hearty tomato chickpea stew, packed full of spices and warmth.

A One-Pot meal, made easy by an instant-pot.

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About this dish

One morning, I was preparing a dish to bring to a friend's gathering.

I looked around at what I had and got creative. I wanted something warm and savory - to bring some plant-protein to our adventure filled day.

I had some cooked chickpeas, fresh tomatoes, bulk spices and about 2 hours to figure it out.

Out came the most delicious meal that became one of my favorites.

It's simple, it's one pot.

I make this recipe by soaking/cooking my own beans & fire roasting tomatoes from scratch. Although you could expedite this recipe even more by using canned versions.

For canned beans, I recommend the best, Eden Foods. Canned beans are often cooked using chemical means and accelerated in cooking by incredibly harsh methods - that add unwanted and undisclosed ingredients. Eden goes above and beyond, doing things commercially with traditional methods in mind. Not using chemicals to prepare the beans. Rather soaking and pressure cooking.

For tomatoes, if not wanting to fire-roast your own, I recommend this brand.

Once you know if you're going to make the beans/tomatoes from scratch - the rest is a one-pot cooking. This is the instant pot we use, for reference. There are many good ones out there. Make sure it's stainless steel!

You don't have to use a pressure cooker for this recipe. You can alternatively use a deep pot, notes below. Easy swap!

This recipe is wonderful on its own. I also love it as a side for morning omlettes.

I hope you enjoy -

Servings: 6-12

Ingredients

• 2 cups dried Chickpeas (makes about 6 cups cooked chickpeas) OR (2) cans of 29 oz Eden Chickpeas (which equals 6 total cups of cooked Chickpeas)

• 6-8 Roma Tomatoes (6 if bigger, 8 if smaller), or other similar variety (they need to be a tangy variety) OR about 18-20 oz canned Crushed Fire Roasted Tomatoes - this is a great brand

• 5 tbsp Olive Oil, plus some for roasting tomatoes

• 2 1/2 tsp Salt

• 1 1/2 tsp Garlic Powder

• 2 tsp Paprika (smoked or regular)

• 1 tsp Cumin Powder

• 1 Bay Leaf

• 1 1/2 tbsp Oregano, dried or fresh

• 1 tbsp Rosemary, dried

• 1 Lemon/Lime, juiced (use if making your fire-roasted tomatoes from scratch, omit if using canned fire roasted tomatoes as they usually add an acid)

• 2 cups Water

• Water, for cooking chickpeas - if cooking chickpeas from scratch

• A few sprinkles of Salt/Pepper - if roasting tomatoes from scratch

Recipe

• If cooking chickpeas/fire roasting from scratch:

• Begin by soaking chickpeas overnight

• To properly soak the beans: pace your 2 cups of dried chickpeas into a bowl that can hold about 3x it's size (the beans will soak up the water and grow 2-3 x in size)

• Then pour over about 6 cups of filtered water (drinking water). The general measure for bean : water ratio is 1 cup bean : 3 cup water.

• Allow to soak overnight on the countertop (12-18). Changing the water once in between. To do this, just drain the water and fill it up again. The water should be sitting at least 2 inches above the chickpeas

• The. next day, the beans are ready for use!

• Drain and rinse the beans

• There are a few ways to cook the beans, I personally use an Instant Pot

• If using an Instant Pot: add the soaked beans to the pot and cover with filtered water to the fill line. The cook settings are High Pressure for 17 minutes. Let the pressure release naturally, without intrfereing with steamer vent. The beans will need the cool down time to complete their cook. Once the beans have cooked and the release is released - they're reasy to be used

• If using a Dutch Oven/Pot with Lid : Into a deep pot, place your soaked beans and cover with plenty of water that sits about 3-5 inches above beans. Bring to a boil, reduce to a low simmer and cook gently for about 1 hour - 2 hours. You may need to add more water throughout it's cooking process, as it simmers away. At the end of your cooking time, if you're feeling like the beans are nearly cooked, you may want to turn off the heat & place the lid on. Allowing the beans to sit covered and steam for a bit - to reach the inside and cook through. When the beans are tender/can be pierced with a fork - they are done

• While the chickpeas are cooking away, you can get a head start on your tomatoes.

• Preheat the oven to 450 degrees

• Cut your tomatoes lengthwise, in half

• Toss in a few tablespoons of olive oil, some sprinkles of salt and pepper

• Onto a baking tray, with parchment paper if you like, place the tomatoes face side UP

• When the oven is preheated, pop them in to roast. They can roast anywhere from 30 minutes - an hour. You want them to be nice and roasted on the top - still retaining their juices on the inside (like in the image above). Not dried out - since their juices are needed in the recipe.

• Once the tomatoes are roasted - then begins the one-pot assembly

• FOLLOW BELOW TO CONTINUE/

  START BELOW IF USING CANNED CHICKPEAS + TOMATOES:

• Into your cooker of choice (Instant Pot/Stove Top Pot) pop in all ingredients....6 cups cooked chickpeas, fire-roasted tomatoes, 5 tbsp Olive Oil, 2 1/2 tsp Salt, 1 1/2 tsp Garlic Powder, 2 tsp Paprika, 1 tsp Cumin Powder, 1 Bay Leaf, 1 1/2 tbsp Oregano,1 tbsp Rosemary,1 Lemon/Lime, juiced (if not using canned tomatoes), 2 cups water (if using canned tomatoes it will have more liquid, so you can reduce water here by adding just 1-1.5 cup of water)

• Stir to combine well

• For Instant Pot Cooking: set cooker to High Pressure for 5 minutes. Allow to cook and release pressure naturally, do not force pressure release.

• For Stove Top Cooking : bring everything to a simmer, cover with a lid, allow to cook for about 15-20 minutes - stirring occasionally.

• Serve warm, topped with a drizzle of olive oil

  
  

NOTES

• This recipe can be made extra quick, by using canned cooked chickpeas and fire roasted tomatoes

• Cool before storing - stores in an airtight container for 1 week in the fridge