Budget-Friendly Mediterranean Chickpea and Spinach Stew
A hearty and nutritious Mediterranean-inspired stew with chickpeas, fresh spinach, tomatoes, and fragrant herbs, perfect for an affordable vegetarian meal. This mediterranean-inspired vegan (vegan) ready in about 30 minutes pairs olive oil, medium, diced yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic cloves
- 14 oz (1 can) canned diced tomatoes
- 15 oz (1 can), drained and rinsed canned chickpeas
- 4 cups, roughly chopped fresh spinach
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 cup vegetable broth
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 1 tbsp, freshly squeezed lemon juice
Instructions
- Step 1: Heat 2 tbsp olive oil in a large saucepan over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent and soft.
- Step 2: Add 3 minced garlic cloves, 1 tsp ground cumin, and 1/2 tsp smoked paprika to the pan. Sauté for 1 minute until fragrant.
- Step 3: Pour in 14 oz canned diced tomatoes with their juices and 1 cup vegetable broth. Bring the mixture to a simmer and cook for 8 minutes to reduce slightly.
- Step 4: Stir in 15 oz drained and rinsed canned chickpeas, 4 cups chopped fresh spinach, 1/2 tsp salt, and 1/4 tsp black pepper. Cook for another 5 minutes until the spinach is wilted and the stew is heated through.
- Step 5: Remove from heat and stir in 1 tbsp freshly squeezed lemon juice for brightness. Adjust seasoning with remaining 1/2 tsp salt and 1/4 tsp black pepper if needed before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Budget-Friendly Mediterranean Chickpea and Spinach Stew take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Budget-Friendly Mediterranean Chickpea and Spinach Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Budget-Friendly Mediterranean Chickpea and Spinach Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Budget-Friendly Mediterranean Chickpea and Spinach Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Budget-Friendly Mediterranean Chickpea and Spinach Stew vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
