Hearty Chickpea & Chicken Braise with Warming Spices
Discover a one-pan wonder where tender chicken and creamy garbanzo beans mingle in a rich, warmly spiced tomato sauce. It’s a satisfying, wholesome meal ready in under 40 minutes.
Servings 6
Calories 358kcal
Equipment
- Large bowl
- Small bowl for spices
- Wide Dutch oven or braiser with a lid
- Chef's knife and cutting board
- Silicone spatula or wooden spoon
- Instant-read thermometer
Ingredients
Pantry & Oil
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons concentrated tomato paste
- 1 28-ounce / 794 g can fire-roasted diced tomatoes, undrained
- 2 15-ounce / 425 g cans low-sodium chickpeas (garbanzo beans)
- About 1 ½ pounds 680 g boneless, skinless chicken breasts, cubed into 1-inch pieces
Produce
- 1 large sweet onion finely diced
- 5 large cloves garlic minced
- 1 lime
- ½ cup loosely packed fresh cilantro and mint chopped
Seasonings
- 2 teaspoons smoked paprika
- 1 ½ teaspoons ground cumin
- ¾ teaspoon coarse black pepper
- ½ teaspoon ground turmeric
- ¼ teaspoon ground allspice
- 1 teaspoon fine sea salt
Instructions
- Prepare the Components: In a small bowl, whisk together the smoked paprika, cumin, black pepper, turmeric, allspice, and sea salt. Set this spice blend aside. Drain the two cans of chickpeas, reserving ¾ cup of the liquid (aquafaba) and setting the beans aside. Pat the cubed chicken dry with paper towels.
- Bloom the Aromatics: Warm the olive oil in a wide Dutch oven over medium heat. Add the diced sweet onion and cook, stirring frequently, for about 7 minutes until softened and translucent. Stir in the minced garlic and tomato paste, cooking for another 2 minutes until the paste darkens slightly and becomes fragrant.
- Sear the Chicken: Add the cubed chicken to the Dutch oven, then sprinkle the entire prepared spice blend over the top. Stir to coat the chicken pieces evenly. Increase the heat to medium-high and sear the chicken, turning occasionally, for 6–7 minutes, until golden-brown on most sides. The chicken will not be fully cooked at this stage.
- Deglaze and Build the Sauce: Pour in the undrained fire-roasted tomatoes and the reserved ¾ cup of aquafaba, scraping the bottom of the pot to lift any flavorful browned bits. This additional liquid from the chickpeas creates a richer, more cohesive sauce.
- Simmer and Finish: Stir in the drained chickpeas. Bring the mixture to a steady, gentle bubble, then reduce the heat to low. Cover the Dutch oven and allow it to cook for 5–7 minutes, or until the sauce has thickened slightly and the chicken is cooked through, reaching an internal temperature of 165°F (74°C).
- Brighten and Serve: Remove the pot from the heat. Squeeze the juice of the entire lime into the braise and stir to combine. Serve immediately, garnished generously with the chopped cilantro and mint mixture. This dish pairs beautifully with fluffy quinoa or warm flatbread.
Notes
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. The flavors meld and are often even better the next day. Reheat gently on the stovetop.
Ingredient Swaps: Boneless, skinless chicken thighs are a great substitute for breasts; simply extend the final simmering time by a few minutes. For a vegetarian version, omit the chicken and add a block of pressed, cubed extra-firm tofu along with the chickpeas.
Troubleshooting: If your sauce seems too thick, stir in a splash of water or low-sodium vegetable broth until it reaches your desired consistency. If it's too thin, let it simmer uncovered for a few extra minutes at the end.
Nutrition (per serving, approximate)
Serving Size: about 1 ½ cups- Calories: 358
- Total Fat: 9 g
- Saturated Fat: 1.6 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 1.5 g
- Monounsaturated Fat: 5 g
- Cholesterol: 96 mg
- Sodium: 593 mg
- Total Carbohydrate: 33 g
- Dietary Fiber: 8 g
- Total Sugars: 10 g
- Includes Added Sugars: 0 g
- Net Carbohydrates: 25 g
- Protein: 32 g
- Vitamin D: 0 mcg
- Calcium: 117 mg
- Iron: 2.2 mg
- Potassium: 658 mg
- Vitamin C: 25 mg