Chickpea and Spinach Mediterranean Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A nutritious stew with chickpeas, spinach, and Mediterranean herbs for a wholesome, flavorful meal. This mediterranean-inspired soups (mediterranean) 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.

Prep: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 250 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Chickpea and Spinach Mediterranean 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 Chickpea and Spinach Mediterranean 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 chickpeas from drying out.

Can I substitute ingredients in Chickpea and Spinach Mediterranean 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 Chickpea and Spinach Mediterranean 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.

What goes well with Chickpea and Spinach Mediterranean Stew?

Mediterranean soups like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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