Mediterranean Diet Spinach and Chickpea Stew
Warm, hearty, and packed with vibrant Mediterranean flavors, this spinach and chickpea stew is a perfect dish for embracing healthy, nutrient-rich eating. Featuring tender chickpeas, fresh spinach, and a medley of aromatic spices like cumin, paprika, and coriander, this stew embodies the essence of the Mediterranean diet. A base of vegetable broth and diced tomatoes makes it wonderfully comforting, while a splash of fresh lemon juice and parsley adds a zesty finish. Quick to prepare in just 40 minutes and ideal for busy weeknights, this vegan-friendly recipe delivers wholesome ingredients and robust flavor in every bite. Serve it with crusty whole-grain bread or over brown rice for a satisfying, heart-healthy meal that’s sure to become a family favorite. Perfect for those searching for Mediterranean diet recipes, vegetarian stews, or nutritious chickpea dishes!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 6 cups fresh spinach
- 2 15-ounce cans, drained and rinsed canned chickpeas
- 1 14-ounce can diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup chopped fresh parsley
- 1 medium, juiced lemon
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until translucent.
Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.
Add the ground cumin, paprika, and ground coriander, stirring to coat the onion and garlic with the spices.
Pour in the vegetable broth, diced tomatoes, and chickpeas, and bring the mixture to a simmer.
Lower the heat slightly and let the stew cook for about 10 minutes, stirring occasionally.
Add the fresh spinach to the pot, a handful at a time, stirring until it wilts and incorporates into the stew.
Season with salt and black pepper, adjusting to taste.
Simmer for another 5 minutes to allow the flavors to meld together.
Turn off the heat and stir in the lemon juice and chopped parsley.
Serve the stew warm with crusty whole-grain bread or over brown rice for a complete meal.
Nutrition Facts
Calories |
1562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.0 g | 65% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6512 mg | 283% | |
| Total Carbohydrate | 225.9 g | 82% | |
| Dietary Fiber | 60.9 g | 217% | |
| Total Sugars | 51.9 g | ||
| Protein | 63.5 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 830 mg | 64% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 4387 mg | 93% | |
*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.
