CHICKPEA AND SPINACH STEW WITH TOMATOES AND CUMIN
This Chickpea And Spinach Stew With Tomatoes And Cumin is a simple yet satisfying dish packed with wholesome ingredients and bold Mediterranean flavour. It combines protein-rich chickpeas, tender spinach, juicy tomatoes and aromatic cumin in a light vegetable broth. This stew delivers comfort and nutrition in one bowl, made with the warmth of garlic and onion sautéed in olive oil. It’s a perfect choice for cosy evenings or quick weekday lunches. It comes together easily in one pot and can be customised with extra vegetables or spices to suit your taste. Naturally high in fibre and free from gluten and dairy, this Chickpea And Spinach Stew With Tomatoes And Cumin is as nourishing as it is delicious. Whether served on its own or over brown rice or couscous, it provides a hearty and well-rounded meal that’s both energising and satisfying without feeling heavy.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Quick & Easy, Low Fat, Wheat / Gluten-Free, Healthy
DISH TYPE
Soup / Stew
INGREDIENTS
The following ingredients are required for the preparation of Chickpea And Spinach Stew With Tomatoes And Cumin:
- 120 grams | 4.23 ounces | ½ cup canned chickpeas, drained
- 30 grams | 1.06 ounces | 1 cup fresh spinach
- 60 grams | 2.12 ounces | ¼ cup chopped tomatoes
- 55 grams | 1.94 ounces | ½ onion, chopped
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
- 5 grams | 0.02 ounces | ½ teaspoon cumin
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 36 grams | 0.01 ounces | 1 pinch salt
- 0.1 gram | 0.00 ounces | 1 pinch black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 237 kilocalories
- Total Fat: 5.2 grams
- Saturated Fat: 0.7 grams
- Carbohydrates: 35.8 grams
- Fibre: 8.9 grams
- Sugar: 5.3 grams
- Protein: 12.7 grams
- Sodium: 417 milligrams
- Calcium: 92 milligrams
- Iron: 3.8 milligrams
- Potassium: 649 milligrams
PREPARATION
These steps are followed for the preparation of Chickpea And Spinach Stew With Tomatoes And Cumin:
- Sauté Onion And Garlic: In a small saucepan, heat olive oil over medium heat. Add chopped onion and garlic. Cook it until soft and fragrant, about 3 to 4 minutes.
- Add Tomatoes And Cumin: Stir in chopped tomatoes and cumin, allowing the spices to toast slightly and the tomatoes to soften, about 2 minutes.
- Stir In Chickpeas: Add the drained chickpeas to the pan and cook for another minute to coat them in the aromatic mixture.
- Pour In Broth: Add the vegetable broth and bring the mixture to a simmer.
- Simmer Stew: Reduce the heat and simmer gently for 8 to 10 minutes, which allows flavours to blend.
- Add Spinach: Stir in the fresh spinach and cook until it is wilted, about 1 to 2 minutes.
- Season And Serve: Add salt and pepper to taste. Serve hot, optionally, with a wedge of lemon or warm bread.
PREPARATION TIME
10 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for the preparation of Chickpea And Spinach Stew With Tomatoes And Cumin:
- Layer The Flavours: Allow each ingredient to sauté fully to maximise the depth of flavour.
- Fresh Vs Canned Tomatoes: Fresh tomatoes add brightness, while canned diced tomatoes provide convenience and both work well.
- Adjust Broth Level: For a thicker stew, reduce the broth slightly for a soupier consistency and add more broth as needed.
- Leafy Greens Swap: If you’re out of spinach, kale or chard are great substitutes.
VARIATIONS
- Add Grains: Stir in cooked quinoa or brown rice at the end for a heartier meal.
- Include Root Vegetables: Diced carrot or sweet potato adds natural sweetness and texture.
- Make It Spicy: Add a pinch of red pepper flakes or smoked paprika for an extra kick.
- Boost Protein: Add a tablespoon of cooked lentils or crumbled tofu for more protein.
- Lemon Zest Finish: Garnish with fresh lemon zest or juice to brighten the flavours before serving.
PREPPING AND STORAGE
- Refrigeration: Store cooled stew in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in individual portions for up to 1 month. Thaw overnight in the refrigerator before reheating.
- Reheating: Reheat gently in a pot over low heat, stirring occasionally or microwave in a heat-safe container until warmed through.
