Low Fat Spinach and Chickpea Stew
Warm, nourishing, and packed with vibrant flavors, this Low Fat Spinach and Chickpea Stew is the perfect go-to recipe for a wholesome meal. Featuring a medley of earthy spices like cumin, turmeric, and paprika, combined with tender chickpeas, juicy diced tomatoes, and fresh baby spinach, this stew offers a healthy and satisfying way to enjoy plant-based goodness. With a low-fat profile and just 10 minutes of prep time, it’s ideal for busy weeknights or meal prepping. A splash of lemon juice adds a bright touch, while optional cilantro garnish brings an herby finish. Serve it piping hot and enjoy a comforting dish that’s both heart-healthy and full of flavor.
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Recipe Information
Ingredients
- 1 teaspoons olive oil
- 1 medium (diced) yellow onion
- 3 cloves (minced) garlic
- 1 teaspoons ground cumin
- 1 teaspoons ground coriander
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons paprika
- 1 15-ounce can canned diced tomatoes (low sodium)
- 1 15-ounce can canned chickpeas (rinsed and drained)
- 2 cups low-sodium vegetable broth
- 4 cups baby spinach
- 1 tablespoons lemon juice
- 0.5 teaspoons (or to taste) salt
- 0.25 teaspoons (or to taste) black pepper
- 2 tablespoons (chopped) fresh cilantro (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, ground cumin, ground coriander, ground turmeric, and paprika. Cook for 1-2 minutes until the spices are fragrant.
Add the canned diced tomatoes (with their juices) and cook for another 2-3 minutes, stirring frequently.
Stir in the chickpeas and vegetable broth. Bring the mixture to a simmer and let it cook for 10-12 minutes, allowing the flavors to meld together.
Add the baby spinach to the pot a handful at a time, stirring until it wilts into the stew.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.
Simmer for another 2-3 minutes to ensure all ingredients are heated through.
Ladle the stew into bowls and garnish with fresh cilantro, if desired. Serve warm.
Nutrition Facts
Calories |
974 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2294 mg | 100% | |
| Total Carbohydrate | 146.2 g | 53% | |
| Dietary Fiber | 39.8 g | 142% | |
| Total Sugars | 29.0 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 429 mg | 33% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 2031 mg | 43% | |
*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.
