Chickpea Stew with Crispy Pita Wedges
Warm, hearty, and packed with vibrant flavors, this Chickpea Stew with Crispy Pita Wedges is the ultimate comfort food for any season. Perfectly spiced with cumin, paprika, and a hint of coriander, the rich, tomato-based stew features tender chickpeas and nutrient-packed baby spinach, all brightened by a splash of fresh lemon juice. Paired with golden, oven-baked pita wedges seasoned with aromatic za’atar, this dish offers the perfect balance of creamy, zesty, and crispy goodness. Ready in just 45 minutes, this plant-based recipe is not only quick and easy but also ideal for weeknight dinners or meal prepping. Whether you're dipping, scooping, or savoring it by the spoonful, this chickpea stew is a wholesome, satisfying meal you'll crave again and again.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large (diced) yellow onion
- 4 cloves (minced) garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 0.5 teaspoon (optional for heat) crushed red pepper flakes
- 2 tablespoons tomato paste
- 15 ounces canned diced tomatoes
- 2 cups vegetable broth
- 30 ounces (drained and rinsed) canned chickpeas
- 4 cups baby spinach
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 2 tablespoons fresh lemon juice
- 4 pieces pita bread
- 2 tablespoons olive oil (for pita wedges)
- 2 teaspoons za'atar spice blend
Instructions
Heat 3 tablespoons of olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes until softened and translucent.
Stir in the minced garlic, cumin, paprika, ground coriander, and crushed red pepper flakes (if using). Cook for another 1 minute until fragrant.
Add the tomato paste and cook for 2 minutes, stirring frequently, to caramelize the paste slightly.
Stir in the diced canned tomatoes and vegetable broth. Bring the mixture to a gentle simmer.
Add the chickpeas and season with 1 teaspoon of salt and 0.5 teaspoon of black pepper. Let the stew simmer for 15 minutes, stirring occasionally.
Add the baby spinach to the pot and stir until wilted, about 2-3 minutes.
Stir in the fresh lemon juice and adjust seasoning as needed. Remove the pot from heat and cover to keep warm.
While the stew is simmering, preheat your oven to 400°F (200°C).
Cut the pita breads into wedges (6-8 pieces per pita).
Place the pita wedges on a baking sheet and drizzle with 2 tablespoons of olive oil. Toss to coat evenly.
Sprinkle za'atar spice blend over the pita wedges and arrange them in a single layer on the baking sheet.
Bake the pita wedges for 8-10 minutes, flipping halfway through, until golden brown and crispy.
Serve the chickpea stew hot in bowls with crispy pita wedges on the side for dipping or scooping.
Nutrition Facts
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.4 g | 34% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1794 mg | 78% | |
| Total Carbohydrate | 91.8 g | 33% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 16.8 g | ||
| Protein | 24.0 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1047 mg | 22% | |
*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.
