Creamy Mediterranean Chickpea and Spinach Stew
A comforting one-pot stew combining tender chickpeas and fresh spinach in a creamy tomato base with warm Mediterranean spices. This mediterranean-inspired vegan (vegan) ready in about 35 minutes pairs olive oil, large yellow onion, chopped, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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 large yellow onion, chopped
- 3 cloves garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 14 oz diced tomatoes (canned)
- 2 cups cooked chickpeas
- 4 cups fresh baby spinach
- 1 cup coconut milk
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh lemon juice
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large chopped yellow onion and sauté for 5 minutes until translucent.
- Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, and 1 tsp smoked paprika. Cook for 1 minute until fragrant.
- Step 3: Add 14 oz canned diced tomatoes and 2 cups cooked chickpeas. Simmer for 10 minutes to develop flavor.
- Step 4: Stir in 4 cups fresh baby spinach and cook until wilted, about 3 minutes.
- Step 5: Pour in 1 cup coconut milk, then season with 1 tsp salt and 1/2 tsp black pepper. Simmer for another 5 minutes until stew is creamy and thickened.
- Step 6: Remove from heat and stir in 2 tbsp fresh lemon juice before serving to brighten the flavors.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Creamy Mediterranean Chickpea and Spinach Stew take to make?
Total time is about 35 minutes (10 min prep + 25 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 Creamy 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 Creamy 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 Creamy 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 Creamy 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.
