Chickpea Spinach Stew
A hearty, warming Mediterranean stew with tender chickpeas and wilted spinach in a savory tomato broth. Seasoned with garlic, cumin, and paprika, it's a quick, healthy, and satisfying vegan meal.
For 4 servings
Cook the chickpeas.
Drain the soaked chickpeas and place them in a pressure cooker. Add enough fresh water to cover by 2 inches. Cook on high pressure for 15-20 minutes, or until tender. Drain and set aside.
TIPIf you're short on time, you can use one 15-ounce can of chickpeas, rinsed and drained.Build the aromatic base.
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook until softened, about 4-5 minutes.
- Stir in the minced garlic, smoked paprika, and ground cumin. Cook for another minute until fragrant.
TIPCooking the spices in oil blooms their flavor, making the stew more aromatic.Simmer the stew.
- Pour in the diced tomatoes with their juices, the cooked chickpeas, and 1 cup of water.
- Add a pinch of salt. Bring the mixture to a boil, then reduce the heat to low.
- Cover and let it simmer for 10-15 minutes to allow the flavors to meld together.
Wilt the spinach.
Add the fresh spinach to the pot in batches, stirring until it wilts completely into the stew. This should take about 2-3 minutes.
Finish and serve.
Remove the pot from the heat. Stir in the fresh lemon juice and a pinch of black pepper. Taste and adjust salt if needed. Serve hot.
TIPA squeeze of fresh lemon at the end brightens up all the flavors of the stew.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker stew, you can mash some of the chickpeas with the back of a spoon against the side of the pot before adding the spinach.
- 2Don't overcook the spinach; add it at the very end so it retains some of its texture and bright green color.
- 3This stew stores well in the refrigerator for up to 4 days, making it great for meal prep.
- 4Feel free to add other vegetables like carrots or bell peppers along with the onions for extra nutrition.
Adapt it for your goals.
Quick
Use a 15-ounce can of chickpeas (rinsed and drained) instead of dried to save on soaking and cooking time.
high proteinHigh protein
Stir in a scoop of unflavored plant-based protein powder along with the water, or add 1/2 cup of red lentils with the tomatoes.
kid friendlyKid friendly
Reduce the amount of spices slightly and ensure the spinach is chopped finely so it blends into the stew.
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 helps keep you feeling full and satisfied.
High in Dietary Fiber
The combination of chickpeas and spinach provides a significant amount of dietary fiber, which aids digestion and supports gut health.
Excellent Source of Iron
Spinach is a great source of non-heme iron, which is vital for transporting oxygen in the blood. The lemon juice helps improve its 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. It's also low in fat and entirely vegan.