Hearty Mediterranean Chickpea and Spinach Stew
A warming vegetarian stew featuring tender chickpeas, fresh spinach, and savory tomatoes simmered with garlic and herbs. This mediterranean-inspired vegetarian (vegetarian) ready in about 35 minutes pairs (drained) canned chickpeas, fresh spinach, (14.5 oz) diced tomatoes 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 cups (drained) canned chickpeas
- 5 cups fresh spinach
- 1 can (14.5 oz) diced tomatoes
- 1 medium onion
- 4 cloves garlic cloves
- 3 tbsp olive oil
- 2 cups vegetable broth
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Finely dice 1 medium onion and mince 4 garlic cloves. Heat 3 tbsp olive oil in a large pot over medium heat. Add onion and sauté for 5 minutes until translucent and fragrant.
- Step 2: Add garlic, 1 tsp dried oregano, and 1/2 tsp smoked paprika. Cook for 1 minute until spices bloom.
- Step 3: Stir in 2 cups drained canned chickpeas, 1 can (14.5 oz) diced tomatoes with juices, and 2 cups vegetable broth. Season with 1 tsp salt and 1/2 tsp black pepper.
- Step 4: Bring stew to a simmer, cover, and cook for 15 minutes to meld flavors.
- Step 5: Add 5 cups fresh spinach to the pot and stir until wilted, about 3 minutes. Adjust seasonings as needed and serve hot with crusty bread.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Hearty 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 Hearty 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 (drained) canned chickpeas from drying out.
Can I substitute ingredients in Hearty 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 Hearty 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 Hearty Mediterranean Chickpea and Spinach Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
