Chickpea and Spinach Stew
A warm, hearty stew with tender chickpeas and wilted spinach, beautifully seasoned with smoky paprika and brightened with a squeeze of fresh lemon. This one-pot wonder is a perfect, satisfying weeknight meal ready in under 30 minutes.
For 4 servings
Sauté the aromatics.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic, smoked paprika, and dried oregano, and cook for another minute until fragrant.
TIPCooking the spices in oil for a minute helps to 'bloom' their flavor, making the stew more aromatic.Simmer the stew base.
- Pour in the diced tomatoes with their juices, the rinsed chickpeas, and the water.
- Stir everything together and bring the mixture to a gentle simmer.
- Reduce the heat to low, cover, and let it simmer for 10 minutes to allow the flavors to meld.
TIPFor a thicker stew, you can lightly mash about a quarter of the chickpeas against the side of the pot with your spoon before simmering.Wilt the spinach.
Add the fresh spinach to the pot in batches, stirring after each addition until it wilts down. This should take about 2-3 minutes.
Finish with lemon and seasoning.
Remove the pot from the heat. Stir in the juice of half the lemon and about 1 teaspoon of lemon zest. Season with salt and freshly ground black pepper to your liking.
Garnish and serve.
Ladle the stew into bowls. Garnish with fresh chopped parsley and serve hot with a lemon wedge on the side. It's delicious over couscous, quinoa, or with crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use high-quality smoked paprika (either sweet or hot) as it's a key flavor in this dish.
- 2Don't overcook the spinach; add it at the very end so it just wilts and retains its vibrant green color.
- 3For meal prep, the stew can be stored in an airtight container in the refrigerator for up to 4 days.
- 4If you don't have fresh spinach, you can use frozen. Thaw and squeeze out all excess water before adding it to the stew.
Adapt it for your goals.
High protein
Stir in a cup of cooked quinoa at the end or top each serving with a dollop of Greek yogurt or crumbled feta cheese.
quickQuick
Use pre-chopped onions and garlic from the grocery store to cut down on prep time for a true 20-minute meal.
kid friendlyKid friendly
Reduce the amount of smoked paprika and ensure you're using a sweet, not hot, version. Mash the chickpeas slightly to create a smoother texture.
healthyHealthy
To reduce sodium, use no-salt-added canned tomatoes and chickpeas, and rinse the chickpeas thoroughly.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein, which is essential for muscle repair and building, making this a satisfying and nourishing meal.
High in Dietary Fiber
The combination of chickpeas and spinach provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Excellent Source of Iron
Spinach is a great source of iron, a mineral crucial for transporting oxygen in the blood and preventing fatigue. The lemon juice helps improve iron absorption.
Frequently asked questions
Yes, it's very healthy. It's packed with plant-based protein and fiber from chickpeas, and rich in vitamins and minerals like iron and Vitamin K from spinach. The use of olive oil provides healthy monounsaturated fats.