Ferah Tex-Med Kitchen Inspired Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-07-09 · Updated 2026-07-09

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 recipe (gluten free), ready in about 35 minutes, pairs olive oil, 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 rice, quinoa, or a quick salad. 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

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. 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.
2. 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.
3. 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.
4. Step 4: Serve hot with a dollop of plain yogurt if desired for creaminess and tang.