Chickpea and Spinach Mediterranean Stew

By AislePrompt Editorial · Published 2026-04-20 · Updated 2026-04-20

A nutritious stew with chickpeas, spinach, and Mediterranean herbs for a wholesome, flavorful meal. This Mediterranean-inspired soup recipe, ready in about 30 minutes, pairs Chickpeas, Yellow onion, Garlic 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 cans (15 ounces each, drained and rinsed) Chickpeas
• 1, finely chopped Yellow onion
• 3 cloves, minced Garlic
• 2 tablespoons Olive oil
• 1 can (14.5 ounces) Diced tomatoes
• 2 cups Vegetable broth
• 5 ounces Fresh spinach
• 1 tablespoon Lemon juice
• 1 teaspoon Dried oregano
• 1/2 teaspoon Salt
• 1/4 teaspoon Black pepper

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Instructions

1. Step 1: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 finely chopped yellow onion and cook until soft, about 5 minutes, stirring occasionally.
2. Step 2: Stir in 3 minced garlic cloves and cook for 1 minute until fragrant.
3. Step 3: Add 2 cans drained and rinsed chickpeas, 1 can diced tomatoes, 2 cups vegetable broth, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a simmer and cook for 15 minutes.
4. Step 4: Stir in 5 ounces fresh spinach and cook for 3-4 minutes until wilted.
5. Step 5: Remove from heat and stir in 1 tablespoon lemon juice. Adjust seasoning with salt and pepper if needed, then serve.