Heart-Healthy Spinach and Chickpea Stew
Dive into a bowl of comfort with this Heart-Healthy Spinach and Chickpea Stew, a vibrant and nutritious dish brimming with bold, aromatic spices and wholesome ingredients. Perfect for those seeking a flavorful, plant-based meal, this stew combines protein-packed chickpeas, nutrient-rich fresh spinach, and a tantalizing blend of cumin, coriander, and smoked paprika for a truly satisfying experience. With a hint of fresh lemon juice to brighten the flavors and a garnish of parsley for an herby touch, this easy-to-make recipe is ready in just 40 minutes, making it a fantastic option for weeknight dinners or meal prep. Pair it with whole-grain bread or brown rice to round out this hearty, health-conscious stew that celebrates clean eating and vibrant flavors!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (chopped) yellow onion
- 4 cloves (minced) garlic
- 1 tablespoon (grated) fresh ginger
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.25 teaspoons crushed red pepper flakes
- 4 cups low-sodium vegetable broth
- 1 14-ounce can diced tomatoes (canned, unsalted)
- 2 cups chickpeas (cooked or canned, rinsed and drained)
- 5 cups (roughly chopped) fresh spinach
- 2 tablespoons fresh lemon juice
- 0.25 teaspoons (optional, for taste) salt
- 0.25 teaspoons black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 5-7 minutes until soft and translucent.
Stir in the minced garlic and grated ginger, and cook for another 1-2 minutes until fragrant.
Add the ground cumin, coriander, smoked paprika, and crushed red pepper flakes. Stir well to coat the onions in the spices, and cook for 1 minute.
Pour in the low-sodium vegetable broth and diced tomatoes, and bring the mixture to a gentle boil.
Add the chickpeas to the pot and stir. Reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to meld.
Stir in the chopped fresh spinach and cook for 2-3 minutes until the spinach wilts.
Turn off the heat and stir in the fresh lemon juice. Season with salt and black pepper to taste, if desired.
Ladle the stew into bowls and garnish with chopped fresh parsley before serving.
Serve warm with whole-grain bread or brown rice, if desired, for a complete heart-healthy meal.
Nutrition Facts
Calories |
1250 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1965 mg | 85% | |
| Total Carbohydrate | 177.5 g | 65% | |
| Dietary Fiber | 46.4 g | 166% | |
| Total Sugars | 44.0 g | ||
| Protein | 49.2 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 559 mg | 43% | |
| Iron | 23.9 mg | 133% | |
| Potassium | 3481 mg | 74% | |
*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.
