The Best Fluffy Pancakes recipe you will fall in love with. Full of tips and tricks to help you make the best pancakes.
Chickpea and spinach stew is a healthy, hearty, and flavorful dish that’s perfect for any meal. Packed with plant-based protein, fiber, and essential nutrients, this stew is both nourishing and satisfying. Inspired by Mediterranean flavors, it combines chickpeas, fresh spinach, tomatoes, and warm spices to create a comforting meal in just one pot. Whether you’re looking for a quick weeknight dinner or a meal-prep-friendly recipe, this dish is an easy and delicious choice. Keep reading to learn how to make this wholesome stew in just a few simple steps!
Why You’ll Love This Chickpea and Spinach Stew
This chickpea and spinach stew is a must-try for anyone looking for a nutritious, easy, and satisfying meal. Here’s why you’ll love it:
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Healthy & Nutritious – Packed with plant-based protein, fiber, vitamins, and minerals, this stew is a great way to enjoy a balanced meal. Chickpeas provide protein and fiber, while spinach adds essential nutrients like iron and vitamin C.
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Quick & Easy to Make – With simple ingredients and a one-pot cooking method, this stew comes together in under 30 minutes, making it perfect for busy weeknights.
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Rich & Flavorful – Infused with Mediterranean-inspired spices, garlic, onions, and tomatoes, this dish has a bold and comforting taste that will keep you coming back for more.
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Diet-Friendly & Versatile – This recipe is naturally vegan and gluten-free, making it an excellent choice for various dietary preferences. Plus, you can customize it by adding other vegetables or spices to suit your taste.
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Great for Meal Prep – This stew stores well and tastes even better the next day. Make a big batch and enjoy it throughout the week!
Ingredients for a Delicious Chickpea and Spinach Stew
To make this delicious chickpea and spinach stew, you’ll need a few simple, wholesome ingredients that bring out rich flavors and hearty textures. Here’s what you’ll need:
Main Ingredients:
- Chickpeas (Garbanzo Beans) – The star ingredient, providing plant-based protein and fiber for a filling meal. Use canned chickpeas for convenience or cook dried ones in advance.
- Fresh Spinach – Adds a nutritious boost with vitamins and minerals while enhancing the stew’s texture. You can also use baby spinach or frozen spinach if preferred.
- Diced Tomatoes – Brings a rich, tangy base that complements the chickpeas and balances the spices.
- Vegetable Broth – Deepens the flavor while keeping the stew light and comforting. Choose low-sodium broth for a healthier option.
Aromatics & Seasonings:
- Onion & Garlic – Essential for a flavorful base, adding depth to the dish.
- Olive Oil – Used to sauté the aromatics and enhance the richness of the stew.
- Ground Cumin & Smoked Paprika – Infuses the dish with a warm, slightly smoky flavor that pairs perfectly with chickpeas.
- Salt & Black Pepper – Enhances all the flavors in the dish.
- Crushed Red Pepper Flakes (Optional) – Adds a slight kick of heat for those who enjoy a bit of spice.
Optional Additions:
- Lemon Juice – A squeeze of fresh lemon brightens up the flavors and adds a refreshing touch.
- Carrots or Bell Peppers – Extra veggies for more texture and nutrition.
Step-by-Step Instructions to Make Chickpea and Spinach Stew
This easy one-pot recipe comes together in just a few simple steps. Follow these instructions for a flavorful and hearty chickpea and spinach stew.
1. Sauté the Aromatics
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add 1 diced onion and sauté until softened, about 3–4 minutes.
- Stir in 3 minced garlic cloves and cook for another minute until fragrant.
2. Add the Spices and Tomatoes
- Sprinkle in 1 teaspoon cumin, 1 teaspoon smoked paprika, and ½ teaspoon salt. Stir well to coat the onions and garlic in the spices.
- Pour in 1 can (14 oz) of diced tomatoes and mix everything together. Let it simmer for 2–3 minutes to blend the flavors.
3. Simmer with Chickpeas and Broth
- Add 1 can (15 oz) of chickpeas (drained and rinsed) and 2 cups of vegetable broth.
- Stir everything together and bring to a gentle simmer. Let it cook for 10–15 minutes, allowing the flavors to meld.
4. Stir in the Spinach
- Add 2 cups of fresh spinach and stir until wilted. This should take about 2 minutes.
- If using frozen spinach, cook for an extra 3–4 minutes to ensure it’s heated through.
5. Final Touches and Serve
- Squeeze ½ a lemon over the stew for a bright, fresh flavor.
- Taste and adjust seasonings if needed.
- Serve hot, optionally topped with fresh herbs or a drizzle of olive oil.
For more detailed tips on how to cook chickpeas from scratch, check out this guide to cooking chickpeas by A Couple Cooks.
Expert Tips for the Best Chickpea and Spinach Stew
Making a delicious chickpea and spinach stew is simple, but these expert tips will help you elevate the flavors and texture for the best results.
1. Use Fresh or Dried Chickpeas for Better Texture
- While canned chickpeas are convenient, cooking dried chickpeas gives a richer flavor and a firmer texture. Soak them overnight and simmer until tender before adding to the stew.
2. Sauté Spices for Deeper Flavor
- Toasting cumin, paprika, or chili flakes in oil before adding other ingredients enhances their aroma and depth. This simple step can make a huge difference in taste.
3. Balance Acidity and Sweetness
- Tomatoes can add acidity, so balance the flavors with a touch of maple syrup or honey.
- A squeeze of lemon juice at the end brightens the stew and enhances its richness.
4. Adjust the Thickness to Your Liking
- If you prefer a thicker stew, mash some chickpeas with a spoon or use an immersion blender to create a creamier consistency.
- For a thinner broth, add extra vegetable stock or a splash of coconut milk for a creamy texture.
5. Don’t Overcook the Spinach
- Add fresh spinach at the last minute to preserve its nutrients and vibrant color.
- If using frozen spinach, thaw and drain it first to avoid excess water diluting the stew.
6. Let It Rest for Better Flavor
- This stew tastes even better the next day! Allowing it to sit for a few hours or overnight deepens the flavors as the ingredients meld together.
What to Serve with Chickpea and Spinach Stew
Pair this hearty stew with:
- Crusty Bread or Flatbread – Sourdough, pita, or naan for dipping.
- Rice or Quinoa – A filling base to soak up the flavors.
- Fresh Salad – A light cucumber or arugula salad for contrast.
- Roasted Vegetables – Sweet potatoes or cauliflower for added depth.
- Yogurt or Hummus – A creamy, tangy topping.
- Pickles or Olives – A touch of acidity to balance the richness.
This Chickpea and Spinach Stew is a simple, nutritious, and flavorful meal that’s perfect for any occasion. Packed with protein, fiber, and rich spices, it’s both satisfying and easy to prepare. Whether you enjoy it on its own or paired with bread, rice, or a fresh salad, this stew is a wholesome choice for a healthy and hearty meal. Try it today and enjoy a comforting dish that’s both delicious and nourishing!
