HEARTY CHICKPEA AND SPINACH STEW
Hearty Chickpea And Spinach Stew is a delicious and nutritious one-pot meal that blends protein-rich chickpeas with fragrant spices and a tomato-based broth infused with cumin and garlic. This stew delivers a deep, comforting flavour that is warming and satisfying. The addition of spinach boosts the dish with vitamins and antioxidants, making it a well-balanced, plant-based meal. With its high fibre content and low-fat profile, this stew is an excellent option for those seeking a healthy yet flavourful dish. It’s easy to prepare and perfect for a weeknight dinner or meal prep. Whether served on its own, paired with rice or accompanied by crusty bread, this dish is a versatile and wholesome addition to any menu. Ideal for cold evenings or when you need a quick, nourishing meal, this Hearty Chickpea And Spinach Stew is a must-try.
RECIPE CATEGORY
Soups & Stews, Main Course
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Winter, Casual Dinner, Family Reunion, Potluck, Ramadan
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Gluten-Free, Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
- ¼ cup chickpeas
- ½ cup diced tomatoes
- ½ cup vegetable broth
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
- ¼ teaspoon cumin
- ¼ cup fresh spinach
FULL NUTRITIONAL INFORMATION
- Calories: 122 kcal
- Protein: 5.3 g
- Carbohydrates: 18.5 g
- Sugars: 4.2 g
- Fibre: 5.6 g
- Fat: 3.2 g
- Saturated Fat: 0.4 g
- Sodium: 245 mg
- Potassium: 335 mg
PREPARATION
These steps are followed for the preparation of Hearty Chickpea And Spinach Stew:
- Sauté The Garlic: In a small pot, heat olive oil over medium flame. Add minced garlic and sauté for 30 seconds until fragrant.
- Add Tomatoes And Spices: Stir in the diced tomatoes and cumin, cooking for another 2 minutes to enhance the flavours.
- Add Chickpeas And Broth: Pour in the vegetable broth and add the chickpeas. Stir well to combine.
- Simmer The Stew: Reduce heat to low and let the mixture simmer for 15-20 minutes, allowing the flavours to meld together.
- Add The Spinach: Stir in the fresh spinach just before serving, letting it wilt from the heat.
- Serve And Enjoy: Ladle into a bowl and enjoy warm.
PREP TIME
5 minutes
COOKING TIME
15-20 minutes
TIPS
Here are some helpful tips for Hearty Chickpea And Spinach Stew:
- Thicker Stew: Mash some of the chickpeas while cooking for a creamier texture.
- Extra Flavour: Add a squeeze of lemon juice before serving for brightness.
- Spice It Up: A pinch of smoked paprika or red pepper flakes enhances the warmth.
- Storage Tip: Cool before storing to maintain freshness.
- Serving Suggestions: Pair with quinoa, rice or flatbread for a complete meal.
VARIATIONS
- Creamy Version: Stir in a tablespoon of coconut milk for a richer consistency.
- Protein Boost: Add tofu or lentils for extra protein.
- Root Vegetable Addition: Toss in diced sweet potatoes or carrots for extra flavour.
- Herbaceous Touch: Garnish with fresh parsley or cilantro for added freshness.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in portioned containers for up to 3 months. Thaw overnight before reheating.
- Reheating: Warm on the stovetop over medium flame, adding a splash of broth if needed.