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Chickpea & Spinach Stew

Hearty Chickpea & Spinach Stew

This Mediterranean-inspired stew combines protein-rich chickpeas with iron-packed spinach to create a satisfying, nutritious meal. With aromatic spices and fresh vegetables, this one-pot wonder delivers remarkable depth of flavor while being completely plant-based.
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Course: Main Course, Soup
Cuisine: Mediterranean
Keyword: Chickpea Stew, Spinach Stew, Vegan Stew, Plant-Based, One Pot Meal
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6 servings
Calories: 285kcal
Cost: budget

Equipment

  • Dutch Oven or Heavy Pot
  • Cutting Board
  • Sharp Knife
  • Measuring Spoons
  • Can Opener

Ingredients

Base Ingredients

  • 2 tablespoons olive oil or coconut oil for a slight tropical undertone
  • 1 large onion finely diced
  • 4 garlic cloves minced
  • 2 carrots diced into small cubes
  • 1 red bell pepper chopped

Spices

  • 1 tablespoon ground cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper optional, for heat lovers

Main Ingredients

  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 1 can diced tomatoes 14 oz
  • 4 cups vegetable broth homemade intensifies the flavor profile
  • 6 cups fresh spinach leaves kale or Swiss chard work as alternatives
  • 1 lemon juiced
  • salt to taste
  • freshly ground black pepper to taste
  • fresh cilantro or parsley for garnish

Instructions

  • Heat olive oil in a large pot over medium heat until it shimmers slightly. Add onions and sauté for 3-4 minutes until translucent.
  • Add garlic to the pot and stir for 30 seconds until fragrant. Then add carrots and bell pepper, cooking for 5 minutes until they begin to soften.
  • Sprinkle in cumin, smoked paprika, coriander, and cayenne (if using). Stir continuously for 1 minute to toast the spices, releasing their essential oils.
  • Add chickpeas, diced tomatoes, and vegetable broth. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer. Cover partially and cook for 25-30 minutes.
  • Stir in fresh spinach in batches, allowing each addition to wilt before adding more. Squeeze in fresh lemon juice and season with salt and pepper to taste.
  • Serve hot, garnished with fresh cilantro or parsley.

Notes

This stew actually improves with time as the flavors meld together. It can be refrigerated for up to 5 days or frozen for up to 3 months. For a more substantial meal, serve it over quinoa, brown rice, or with a side of crusty whole-grain bread.
The cayenne pepper is optional - add it if you enjoy a bit of heat, or leave it out for a milder version that's still packed with flavor.

Nutrition

Calories: 285kcal | Carbohydrates: 42g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Sodium: 580mg | Potassium: 620mg | Fiber: 11g | Sugar: 8g | Vitamin A: 5520IU | Vitamin C: 59mg | Calcium: 150mg | Iron: 4.2mg
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