Herbed Chickpea and Spinach Stew
A warming, vibrant vegetarian stew combining chickpeas, spinach, and aromatic spices to echo the soulful depth of jazz music. This mediterranean-inspired vegetarian ready in about 35 minutes pairs extra virgin olive oil, large, diced yellow onion, minced garlic cloves 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
- 3 tbsp extra virgin olive oil
- 1 large, diced yellow onion
- 4 cloves, minced garlic cloves
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp ground coriander
- 1/4 tsp crushed red pepper flakes
- 1 can (14.5 oz) canned diced tomatoes
- 2 cans (15 oz each), drained and rinsed canned chickpeas
- 2 cups vegetable broth
- 6 cups fresh baby spinach
- 1 1/2 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh lemon juice
- 1/4 cup chopped fresh parsley
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 3 tbsp extra virgin olive oil in a large pot over medium heat for 2 minutes until shimmering. Add 1 large diced yellow onion and sauté for 5-7 minutes until translucent and fragrant.
- Step 2: Stir in 4 minced garlic cloves, 2 tsp ground cumin, 1 tsp smoked paprika, 1 tsp ground coriander, and 1/4 tsp crushed red pepper flakes, cooking for 1 minute until spices are aromatic.
- Step 3: Add 1 can (14.5 oz) diced tomatoes with juices, 2 cans (15 oz each) drained chickpeas, and 2 cups vegetable broth. Bring to a simmer and cook uncovered for 15 minutes until the stew thickens slightly.
- Step 4: Stir in 6 cups fresh baby spinach and cook for 3-4 minutes until wilted and tender.
- Step 5: Season with 1 1/2 tsp salt, 1/2 tsp black pepper, and stir in 2 tbsp fresh lemon juice for brightness.
- Step 6: Remove from heat and garnish with 1/4 cup chopped fresh parsley. Serve warm with crusty bread or rice.
Frequently asked questions
How long does Herbed 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 Herbed 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 extra virgin olive oil from drying out.
Can I substitute ingredients in Herbed 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 Herbed 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 Herbed 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.
