Chickpea and Spinach Stew
Cozy up with a bowl of hearty Chickpea and Spinach Stew, a wholesome, flavor-packed dish that's perfect for weeknight dinners or meal prep. This one-pot recipe combines tender chickpeas, nutrient-rich baby spinach, and fragrant spices like cumin, coriander, and smoked paprika for an aromatic, Mediterranean-inspired meal. Simmered in a savory tomato and vegetable broth, this stew strikes the perfect balance between rich, comforting flavors and vibrant, healthful ingredients. Finished with a splash of zesty lemon juice and optional fresh parsley, it's vegan, gluten-free, and ready in just 45 minutes. Serve it with crusty bread or over rice for a satisfying, protein-packed meal that's as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoons crushed red pepper flakes
- 1 14-ounce can canned diced tomatoes
- 3 cups vegetable broth
- 2 15-ounce cans canned chickpeas, drained and rinsed
- 5 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion and sauté for 4-5 minutes, or until translucent.
Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and crushed red pepper flakes. Cook for 1 minute until fragrant.
Pour in the canned diced tomatoes and stir to combine. Cook for 3-4 minutes, allowing the flavors to meld.
Add the vegetable broth and bring the mixture to a gentle simmer.
Stir in the chickpeas and cook for 10-12 minutes, allowing the flavors to develop further.
Fold in the baby spinach and let it wilt, about 2-3 minutes.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasonings as needed.
Remove the pot from the heat. Garnish with chopped fresh parsley, if desired, and serve hot.
Nutrition Facts
Calories |
404 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1461 mg | 64% | |
| Total Carbohydrate | 54.5 g | 20% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 10.6 g | ||
| Protein | 15.8 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 995 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
