Low Sodium Spinach and Chickpea Stew
Warm, hearty, and brimming with flavor, this Low Sodium Spinach and Chickpea Stew is the ultimate comfort food that won’t compromise your health goals. Packed with nutrient-rich ingredients including fresh spinach, protein-packed chickpeas, and a fragrant blend of spices like cumin, smoked paprika, and turmeric, this stew delivers bold taste without excess salt. The addition of no-salt-added canned tomatoes and low-sodium vegetable broth keeps this dish heart-healthy while lemon juice and fresh parsley brighten every bite. Perfect for a quick weeknight dinner or meal prep, this one-pot recipe requires minimal effort, coming together in just 45 minutes. Serve it warm and pair with crusty whole-grain bread to soak up every flavorful spoonful of this vegan and low-sodium delight.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium (chopped) Yellow onion
- 3 minced Garlic cloves
- 1 medium (diced) Carrot
- 1 medium (diced) Celery stalk
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground turmeric
- 0.25 teaspoon Red chili flakes
- 2 15-ounce cans (drained and rinsed) Canned no-salt-added chickpeas
- 1 15-ounce can No-salt-added diced tomatoes
- 4 cups Low-sodium vegetable broth
- 6 cups (packed) Fresh spinach
- 2 tablespoons Lemon juice
- 2 tablespoons (chopped) Fresh parsley
- 0.25 teaspoon (or to taste) Ground black pepper
Instructions
In a large pot or Dutch oven, heat olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.
Add cumin, coriander, smoked paprika, turmeric, and red chili flakes to the pot. Stir and cook for 1 minute to toast the spices and release their aroma.
Add the drained chickpeas, no-salt-added diced tomatoes, and low-sodium vegetable broth to the pot. Stir well to combine.
Bring the mixture to a gentle simmer. Cover the pot and let it cook for 15-20 minutes, allowing the flavors to meld together.
Add the fresh spinach to the pot in batches, stirring after each addition, until all the spinach is wilted.
Stir in the lemon juice and black pepper. Taste and adjust seasoning if necessary.
Remove the pot from heat and garnish the stew with chopped fresh parsley before serving.
Serve warm as a standalone dish or with a side of crusty whole-grain bread.
Nutrition Facts
Calories |
1350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 882 mg | 38% | |
| Total Carbohydrate | 193.8 g | 70% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 31.4 g | ||
| Protein | 51.1 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 672 mg | 52% | |
| Iron | 27.0 mg | 150% | |
| Potassium | 3768 mg | 80% | |
*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.
