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
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer, Sauté
OCCASION/HOLIDAY
Casual Dinner, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Wheat / Gluten-Free, High Fibre, Low Fat, Quick & Easy, Healthy
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for Mediterranean Chickpea and Spinach Stew:
- 40 grams | 1.41 ounces | ¼ cup cooked chickpeas
- 15 grams | 0.53 ounces | ½ cup chopped spinach (loosely packed; baby spinach preferred)
- 120 grams | 4.23 ounces | ½ cup diced tomatoes (fresh or no-salt-added canned)
- 1 gram | 0.04 ounces | ½ teaspoon garlic, minced
- 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
- 1 gram | 0.04 ounces | ¼ teaspoon ground cumin
- 30 millilitres | 1.01 fluid ounces | 2 tablespoons water or low-sodium vegetable stock
- 125 gram | 0.004 ounces | ⅛ teaspoon fine sea salt, or to taste
- 1 gram | 0.004 ounces | pinch black pepper to taste
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon fresh lemon juice or 1 lemon wedge (optional, for serving)
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
- Warm The Pan: Set a medium saucepan over medium heat. Add olive oil and warm for 1 minute until it shimmers.
- Sauté Aromatics: Stir in minced garlic and cook for 30 seconds, just until fragrant and do not brown.
- Break Down Tomatoes: Add diced tomatoes and cook for 2 minutes, stirring them until they begin to soften and release juices.
- Season The Base: Sprinkle in ground cumin, fine sea salt and a pinch of black pepper and stir for 30 seconds to bloom the spice.
- Add Chickpeas: Tip in the cooked chickpeas and fold through for 30 seconds so they’re coated in the seasoned tomato.
- Simmer To Meld: Pour in 2 tablespoons of water or stock, bring to a gentle bubble, cover it, and simmer for 4 minutes to marry the flavours.
- Wilt The Greens: Uncover it, add spinach and cook for 1 minute, tossing them, until wilted and vibrant.
- Finish And Taste: Stir in lemon juice (if using). Taste and adjust salt or pepper. Spoon the stew into a warm bowl and pairing it with bread or grains makes mediterranean chickpea and spinach stew especially satisfying.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Mediterranean Chickpea and Spinach Stew:
- Deeper Mediterranean Notes: A small pinch of smoked paprika adds gentle smokiness that suits mediterranean chickpea and spinach stew.
- Creamier Body: Blend a few spoonfuls of the stew and stir back in for a thicker texture.
- Protein Boost: Fold through a handful of cooked lentils at the simmer stage.
- Lower Sodium: Choose fresh tomatoes and low-sodium stock, so finish with lemon instead of extra salt.
- Zesty Finish: A final squeeze of lemon brightens flavours without heaviness.
VARIATIONS
- Spicy Kick: Add red pepper flakes or a small dash of harissa with the cumin for warmth that complements Mediterranean Chickpea and Spinach Stew.
- Hearty Add-Ins: Simmer small cubes of sweet potato or carrot alongside the chickpeas for extra substance.
- Creamy Twist: Stir in a tablespoon of coconut milk at the very end for a silky finish.
- Protein-Packed Bowl: Top with grilled tofu or tempeh and the savoury edges pair well with the tomato base.
- Herb Lift: Garnish with chopped parsley or basil for fresh aroma and colour.
PREPPING AND STORAGE
- Refrigeration: Cool quickly and store in an airtight container for up to 3 days and gently reheat the Mediterranean chickpea and spinach stew, which tastes even better the next day.
- Freezing: Freeze in a sealed container for up to 2 months, so haw overnight in the refrigerator before heating.
- Reheating: Warm in a saucepan over medium heat, adding a splash of water or stock to restore a soft and saucy consistency.
