SPICED CHICKPEA AND SPINACH STEW
Spiced Chickpea and Spinach Stew is a hearty, comforting dish inspired by Mediterranean flavours. This vegan recipe is ready in just 20 minutes, making it an ideal choice for busy weeknights. It combines the earthiness of chickpeas with vibrant spinach, salt, pepper and rich tomatoes. All gently simmered in olive oil with cumin and paprika. The result is a deeply flavourful stew with an aromatic profile, plenty of fibre and plant-based protein. It is satisfying on its own or served over rice, quinoa or with a slice of crusty bread. This easy one-pot wonder is an excellent meal prep option for larger batches. Whether you’re looking to incorporate more vegetables, need a meatless Monday recipe or crave something warming and wholesome, this stew delivers flavour and nutrition in every bite.
RECIPE CATEGORY
Soups & Stews
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Sauté, Simmer
OCCASION/HOLIDAY
Casual Dinner, Family Reunion, Fall, Winter, Back to School, Ramadan, Potluck
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, Low Fat, Low Sodium, Wheat/Gluten-Free, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
Here is a list of ingredients for Spiced Chickpea and Spinach Stew:
- ¼ cup canned chickpeas, drained and rinsed
- ½ cup spinach, roughly chopped
- ¼ cup diced tomatoes
- ½ teaspoon olive oil
- ¼ teaspoon ground cumin
- ¼ teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons of water or low-sodium vegetable broth (optional for consistency)
FULL NUTRITIONAL INFORMATION
- Calories: 90.3 kcal
- Fat: 3.6 g
- Saturated Fat: 0.4 g
- Sodium: 337.6 mg
- Carbohydrates: 12.2 g
- Fiber: 4.2 g
- Sugars: 3.2 g
- Protein: 3.8 g
- Calcium: 60.4 mg
- Iron: 1.7 mg
- Potassium: 269.5 mg
PREPARATION
These steps are followed for the preparation of Spiced Chickpea and Spinach Stew:
- Heat oil: Add olive oil in a small saucepan over medium heat.
- Add spices: Stir in cumin and paprika. Cook for 30 seconds until aromatic.
- Sauté tomatoes: Add diced tomatoes and cook for 2-3 minutes until softened.
- Add chickpeas: Stir in the chickpeas and coat with the tomato mixture.
- Simmer with liquid: Add 2 tablespoons of water or broth if needed and bring to a simmer.
- Add spinach: Stir in the spinach and cook for another 2-3 minutes until wilted.
- Season: Add salt and pepper to taste and stir it to combine.
- Serve hot: Serve it as it is over rice, grains or warm flatbread.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Boost the broth: Use low-sodium vegetable broth for deeper flavour.
- Spice it up: Add a pinch of cayenne or red pepper flakes for heat.
- Make it creamy: Stir in a spoonful of coconut milk or tahini at the end for a richer texture.
- Frozen spinach option: If using frozen spinach, thaw and squeeze excess liquid before adding.
- Make ahead: This stew can be prepared in advance and reheated beautifully.
VARIATIONS
- Add grains: Stir in cooked quinoa, bulgur or brown rice for a more filling meal.
- Include legumes: Swap or mix chickpeas with lentils or white beans.
- Tomato-free version: Omit tomatoes and add more broth for a lighter stew.
- Herb twist: Add fresh parsley, coriander or mint for a refreshing finish.
- Extra vegetables: Toss in diced carrots, zucchini or bell peppers to increase variety.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze in a sealed container for up to 2 months. Thaw overnight in the fridge and reheat gently.
- Reheating: Reheat it over a low flame or microwave, adding a splash of water if needed.
- Meal prep: Ideal for batch cooking. Double the recipe and portion into individual containers.