MEDITERRANEAN CHICKPEA AND SPINACH STEW
This Mediterranean Chickpea and Spinach Stew is a hearty and flavour-packed dish with a nutritious boost of plant-based protein, fibre and essential vitamins. It contains tender chickpeas, vibrant spinach and a rich tomato base. This spinach stew is enhanced with aromatic garlic, olive oil and cumin, which adds depth and warmth. This Mediterranean Chickpea and Spinach Stew is perfect for a quick and satisfying meal while being vegan, gluten-free and low in fat. Whether you enjoy it as a standalone dish with crusty bread or served over quinoa, it offers a delicious and healthy Mediterranean-inspired experience.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer, Sauté
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Wheat / Gluten-Free, High Fibre, Dairy-Free, Low Fat
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for Mediterranean Chickpea and Spinach Stew:
- ¼ cup cooked chickpeas
- ½ cup spinach
- ½ cup diced tomatoes
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- ¼ teaspoon cumin
FULL NUTRITIONAL INFORMATION
- Calories: 113.8 kilocalories
- Saturated Fat: 0.5 grams
- Carbohydrates: 16.6 grams
- Sugar: 5.1 grams
- Protein: 5.2 grams
- Fat: 3.8 grams
- Fibre: 5.8 grams
- Sodium: 250.6 milligrams
- Calcium: 82 milligrams
- Iron: 2.7 milligrams
- Potassium: 447.2 milligrams
PREPARATION
- Heat The Oil: In a medium saucepan over medium heat, warm ½ teaspoon olive oil for 30 seconds.
- Sauté The Garlic: Add ½ teaspoon minced garlic and cook for 30 seconds until fragrant.
- Add The Tomatoes: Stir in ½ cup diced tomatoes and cook for 2 to 3 minutes until they begin to break down.
- Season The Stew: Sprinkle in ¼ teaspoon ground cumin and stir well to combine.
- Incorporate The Chickpeas: Add ¼ cup cooked chickpeas and mix thoroughly.
- Simmer The Stew: Pour in a splash of water if needed, cover the pan and simmer for 5 minutes to meld flavours.
- Add The Spinach: Stir in ½ cup spinach and cook for 2 minutes until wilted.
- Serve Immediately: Taste it and adjust seasoning if necessary and serve warm with rice, quinoa or crusty bread.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Mediterranean Chickpea and Spinach Stew:
- Enhance The Flavour: Add a pinch of smoked paprika for a deeper Mediterranean taste.
- Creamier Texture: Blend a portion of the stew before serving for a thicker consistency.
- More Protein: Stir in a handful of cooked lentils for an extra protein boost.
- Low-Sodium Option: Use fresh tomatoes instead of canned ones to reduce sodium intake.
- Zesty Finish: Squeeze some lemon juice before serving for a fresh and tangy touch.
VARIATIONS
- Spicy Version: Add red pepper flakes or a dash of harissa for heat.
- Hearty Option: Include cubed sweet potatoes or carrots for a more filling dish.
- Creamy Twist: Stir in a spoonful of coconut milk for a creamy Mediterranean curry.
- Protein-Packed: Toss in grilled tofu or tempeh for added plant-based protein.
- Herb Infusion: Garnish it with fresh parsley or basil for a bright and fresh flavour.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze in a sealed container for up to 2 months. Thaw overnight before reheating.
- Reheating: Warm in a pan over medium flame and add a splash of water if necessary.