Dairy-Free Hearty Spinach Stew
Warm up your soul with this **Dairy-Free Hearty Spinach Stew**, a comforting, nutrient-packed meal that’s as wholesome as it is delicious. Bursting with fresh vegetables like carrots, celery, and potatoes, this rich stew features tender chickpeas, vibrant spinach, and a perfectly seasoned broth infused with garlic, thyme, oregano, and a touch of zesty lemon juice for a fresh finish. Ready in just an hour, this one-pot vegan recipe is ideal for a cozy weeknight dinner or meal prepping for the week ahead. Serve steaming hot with a sprinkle of fresh parsley, and you have a plant-based dish that’s hearty, flavorful, and completely guilt-free. Perfect for anyone seeking a dairy-free, healthy, and satisfying comfort food option!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 garlic cloves, minced
- 2 medium carrots, diced
- 3 celery stalks, diced
- 3 medium potatoes, peeled and cubed
- 6 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 14.5 ounces canned chopped tomatoes
- 2 cups cooked chickpeas, drained and rinsed
- 6 cups fresh spinach, roughly chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and sauté for another 1 minute until fragrant.
Add the diced carrots, celery, and cubed potatoes to the pot, and cook for 5 minutes, stirring occasionally.
Pour in the vegetable broth, then add the bay leaf, thyme, and oregano.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes.
Stir in the canned chopped tomatoes and chickpeas, and continue to simmer uncovered for another 10 minutes, or until the vegetables are tender.
Add the chopped spinach to the pot, and cook for an additional 5 minutes, or until the spinach is wilted.
Season the stew with salt and black pepper.
Remove the bay leaf from the pot and stir in the lemon juice for added freshness.
Serve the stew hot, garnished with fresh parsley.
Nutrition Facts
Calories |
2353 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.6 g | 71% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7559 mg | 329% | |
| Total Carbohydrate | 396.3 g | 144% | |
| Dietary Fiber | 86.1 g | 308% | |
| Total Sugars | 78.7 g | ||
| Protein | 94.6 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1306 mg | 100% | |
| Iron | 41.4 mg | 230% | |
| Potassium | 11210 mg | 239% | |
*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.
