Chickpea and Spinach Stew
A cozy, nourishing stew that comes together in one pot with tender chickpeas and fresh spinach. Gentle cumin, smoked paprika, and a hint of lemon brighten the broth, making it satisfying on its own or with a slice of crusty bread.
For 4 servings
- prep
Soak and cook the dried chickpeas.
Rinse 1 cup dried chickpeas and soak them overnight in plenty of water. Drain, then boil in fresh water for 45 to 60 minutes until tender. Drain and set aside 3 cups of cooked chickpeas.
- saute · ~8 min
Sauté the aromatics and vegetables.
1.Heat olive oil in a large pot over medium heat.2.Add diced onion, celery, and carrot. Cook until softened, about 6 to 7 minutes.3.Add minced garlic and cook until fragrant, about 1 minute.TIPKeep the heat at medium so the garlic doesn't burn and turn bitter. - saute · ~2 min
Bloom the spices and tomato paste.
1.Stir in tomato paste, cumin powder, smoked paprika, dried thyme, and red pepper flakes.2.Cook, stirring constantly, until the tomato paste darkens and the spices smell fragrant, about 2 minutes.TIPBlooming spices in oil wakes up their flavor — don't skip this step. - simmer · ~15 min
Simmer the stew.
1.Pour in the water and add cooked chickpeas and salt.2.Bring to a gentle boil, then lower the heat and let it simmer uncovered for 15 minutes, stirring occasionally.3.Taste and adjust with black pepper. - simmer · ~2 min
Wilt the spinach and finish the stew.
1.Add chopped spinach to the pot and stir gently until just wilted, about 2 minutes.2.Remove from heat and stir in fresh lemon juice.TIPAdd spinach at the very end and cook only until it collapses — it stays bright and sweet. - garnish
Garnish with fresh parsley and serve hot.
Ladle into bowls and sprinkle chopped parsley on top. Serve warm with crusty bread or over cooked grains.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak dried chickpeas overnight for even cooking and creamier texture.
- 2Bloom the spices in oil until fragrant to deepen their flavor in the stew.
- 3Add spinach at the very end and cook just until wilted to keep it bright and sweet.
- 4For a thicker stew, mash a few chickpeas against the pot wall before adding spinach.
- 5Let the stew rest for 5 minutes off heat before serving to allow flavors to meld.
- 6Leftover stew thickens overnight; thin with a splash of water or broth when reheating.
Adapt it for your goals.
Low-oil
Replace the olive oil with a splash of vegetable broth for sautéing; use oil-free tomato paste. This reduces fat while keeping the stew flavorful.
high proteinHigh-protein
Add 200g diced cooked chicken or tofu along with the chickpeas. This boosts protein for a more substantial meal without changing the spice profile.
veganVegan
The recipe is already vegan. Ensure the bread served with it is also vegan.
jainJain
Omit garlic and onion; replace with asafoetida (hing) and extra celery for depth. This keeps the stew Jain-friendly while maintaining savory flavor.
spicy harissaSpicy harissa
Replace red pepper flakes with 1 tbsp harissa paste. Adds a smoky, earthy heat and a touch of sweetness for a North African twist.
Why this is on our healthy list.
Rich in Plant Protein
Chickpeas provide a hearty dose of plant-based protein, supporting muscle repair and keeping you full longer.
High in Dietary Fiber
Chickpeas and vegetables together offer soluble and insoluble fiber, which aids digestion and promotes satiety.
Packed with Iron and Vitamin C
Spinach contributes iron, while the lemon juice boosts its absorption, helping combat fatigue and support immune function.
Low in Saturated Fat
This stew uses olive oil and no heavy cream, making it a heart-friendly option without sacrificing flavor.
Frequently asked questions
Yes, use two 15-oz cans (drained and rinsed) to replace the 3 cups of cooked chickpeas. Reduce salt in the recipe since canned chickpeas are already salted.
