Creamy Spiced Chickpea and Tomato Stew

This is an example of a meal that Solin would create to include in your personalized meal plan.

Creamy Spiced Chickpea and Tomato Stew

YOUR SOLIN GENERATED RECIPE

Creamy Spiced Chickpea and Tomato Stew

Savor a hearty and aromatic stew blending tender chickpeas with juicy tomatoes, creamy coconut milk, and firm tofu, all spiced with cumin, smoked paprika, and turmeric. Finished with a cool, tangy swirl of Greek yogurt and a handful of fresh spinach for a vibrant, nutritious meal that's both warming and satisfying.

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NUTRITION

627kcal
Protein
39.1g
Fat
18.7g
Carbs
80g

SERVINGS

1 serving

INGREDIENTS

1 cup Chickpeas (164g)

1 cup Diced Tomatoes (180g)

100g Firm Tofu

1/4 cup Light Coconut Milk (60g)

1/2 cup Plain Nonfat Greek Yogurt (125g) for topping

1 medium Onion (110g)

3 cloves Garlic

2 cups Fresh Spinach (60g total)

1 tsp Ground Cumin

1 tsp Smoked Paprika

1 tsp Ground Turmeric

Salt and Pepper to taste

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PREPARATION

  • 1

    Drain and rinse the chickpeas if using canned, or pre-cook them if using dried prepared beforehand.

  • 2

    Dice the onion and mince the garlic. Cube the firm tofu.

  • 3

    In a medium pot, heat a drizzle of water or a small amount of oil (optional) over medium heat. Sauté the diced onions until soft and translucent, then add the minced garlic and spices—cumin, smoked paprika, and turmeric. Stir for about 1 minute until fragrant.

  • 4

    Add the diced tomatoes and allow them to simmer for 3-4 minutes to meld the flavors.

  • 5

    Gently stir in the chickpeas and tofu, then pour in the light coconut milk. Let the stew simmer over low-medium heat for 10 minutes so the flavors develop and the tofu warms through.

  • 6

    Add the fresh spinach during the last 2 minutes of cooking, allowing it to wilt into the stew.

  • 7

    Season the stew with salt and pepper to taste.

  • 8

    Serve hot with a generous swirl of plain nonfat Greek yogurt on top. Enjoy this hearty, protein-packed stew as a comforting main dish.

Creamy Spiced Chickpea and Tomato Stew

This is an example of a meal that Solin would create to include in your personalized meal plan.

Creamy Spiced Chickpea and Tomato Stew

YOUR SOLIN GENERATED RECIPE

Creamy Spiced Chickpea and Tomato Stew

Savor a hearty and aromatic stew blending tender chickpeas with juicy tomatoes, creamy coconut milk, and firm tofu, all spiced with cumin, smoked paprika, and turmeric. Finished with a cool, tangy swirl of Greek yogurt and a handful of fresh spinach for a vibrant, nutritious meal that's both warming and satisfying.

NUTRITION

627kcal
Protein
39.1g
Fat
18.7g
Carbs
80g

SERVINGS

1 serving

INGREDIENTS

1 cup Chickpeas (164g)

1 cup Diced Tomatoes (180g)

100g Firm Tofu

1/4 cup Light Coconut Milk (60g)

1/2 cup Plain Nonfat Greek Yogurt (125g) for topping

1 medium Onion (110g)

3 cloves Garlic

2 cups Fresh Spinach (60g total)

1 tsp Ground Cumin

1 tsp Smoked Paprika

1 tsp Ground Turmeric

Salt and Pepper to taste

PREPARATION

  • 1

    Drain and rinse the chickpeas if using canned, or pre-cook them if using dried prepared beforehand.

  • 2

    Dice the onion and mince the garlic. Cube the firm tofu.

  • 3

    In a medium pot, heat a drizzle of water or a small amount of oil (optional) over medium heat. Sauté the diced onions until soft and translucent, then add the minced garlic and spices—cumin, smoked paprika, and turmeric. Stir for about 1 minute until fragrant.

  • 4

    Add the diced tomatoes and allow them to simmer for 3-4 minutes to meld the flavors.

  • 5

    Gently stir in the chickpeas and tofu, then pour in the light coconut milk. Let the stew simmer over low-medium heat for 10 minutes so the flavors develop and the tofu warms through.

  • 6

    Add the fresh spinach during the last 2 minutes of cooking, allowing it to wilt into the stew.

  • 7

    Season the stew with salt and pepper to taste.

  • 8

    Serve hot with a generous swirl of plain nonfat Greek yogurt on top. Enjoy this hearty, protein-packed stew as a comforting main dish.