Ferah Tex-Med Kitchen Inspired Chickpea and Spinach Stew
A warming chickpea and spinach stew enriched with Middle Eastern spices and a touch of tomato for a cozy, wholesome dish. This middle eastern-inspired vegetarian (gluten free) ready in about 35 minutes pairs olive oil, medium yellow onion, finely 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 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 can (14.5 oz) canned diced tomatoes
- 2 cans (15 oz each) canned chickpeas, drained and rinsed
- 6 cups fresh spinach, washed and chopped
- 2 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp lemon juice
- for serving (optional) plain yogurt
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 finely chopped medium yellow onion and sauté for 5 minutes until softened. Add 3 minced garlic cloves, 1 tsp ground coriander, 1 tsp ground cumin, and 1/2 tsp ground turmeric; cook for 1 minute until fragrant.
- Step 2: Stir in 1 can (14.5 oz) diced tomatoes with their juices, 2 cans (15 oz each) drained chickpeas, and 2 cups vegetable broth. Bring to a simmer and cook for 15 minutes to meld flavors.
- Step 3: Add 6 cups chopped fresh spinach and cook for another 5 minutes until spinach wilts and reduces. Season with 1 tsp salt, 1/2 tsp black pepper, and 2 tbsp fresh lemon juice.
- Step 4: Serve hot with a dollop of plain yogurt if desired for creaminess and tang.
Frequently asked questions
How long does Ferah Tex-Med Kitchen Inspired 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 Ferah Tex-Med Kitchen Inspired 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 Ferah Tex-Med Kitchen Inspired 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 Ferah Tex-Med Kitchen Inspired 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 Ferah Tex-Med Kitchen Inspired Chickpea and Spinach Stew vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
