Greek Garbanzo Stew
Warm, hearty, and brimming with Mediterranean flavors, this Greek Garbanzo Stew is a nourishing one-pot recipe perfect for cozy dinners or meal prep. Featuring protein-rich garbanzo beans (chickpeas), tender vegetables like carrots and celery, and vibrant baby spinach, this recipe comes to life with aromatic spices like cumin, oregano, and a hint of cinnamon. Simmered in a savory vegetable broth and finished with a splash of fresh lemon juice, this plant-based stew is as comforting as it is wholesome. Ready in under an hour and yielding six generous servings, it’s an easy, healthy dinner packed with flavor and nutrients. Garnish with fresh parsley for a burst of color and serve with crusty bread or a side salad for a complete meal. Perfect for fans of Mediterranean cuisine and vegan cooking alike! Keywords: Greek Garbanzo Stew, chickpea stew, Mediterranean recipe, vegan dinner, healthy one-pot meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 large garlic cloves, minced
- 2 medium carrots, peeled and sliced
- 2 medium celery stalks, sliced
- 2 15-ounce cans canned garbanzo beans (chickpeas), drained and rinsed
- 1 14-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 4 cups baby spinach leaves
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.25 teaspoon ground cinnamon
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice (freshly squeezed)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, carrots, and celery. Cook for another 5-6 minutes, until the vegetables begin to soften.
Add the garbanzo beans, diced tomatoes, and vegetable broth to the pot. Stir to combine.
Stir in the oregano, cumin, cinnamon, bay leaf, salt, and black pepper.
Bring the stew to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.
Remove the bay leaf and stir in the baby spinach. Cook for 2-3 minutes until the spinach wilts.
Taste the stew and adjust seasoning if needed. Stir in the freshly squeezed lemon juice.
Garnish each serving with chopped fresh parsley before serving.
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 939 mg | 41% | |
| Total Carbohydrate | 33.7 g | 12% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.4 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 828 mg | 18% | |
*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.
