Low-Fat Mediterranean Chickpea and Spinach Stew
A hearty, low-fat stew featuring tender chickpeas and fresh spinach simmered in a lightly spiced tomato broth, perfect for a healthy vegetarian meal. This mediterranean-inspired vegan (low-fat, vegetarian) ready in about 35 minutes pairs drained and rinsed canned chickpeas, roughly chopped fresh spinach, (14 oz) diced tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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 and rinsed canned chickpeas
- 5 cups, roughly chopped fresh spinach
- 1 can (14 oz) diced tomatoes
- 1 medium, diced onion
- 3, minced garlic cloves
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp paprika
- 2 cups vegetable broth
- 1 tbsp lemon juice
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and sauté for 5 minutes until translucent.
- Step 2: Add 3 minced garlic cloves, 1 tsp ground cumin, and 1 tsp paprika. Stir for 1 minute until spices are fragrant.
- Step 3: Pour in 1 can (14 oz) diced tomatoes and 2 cups vegetable broth, bring to a low simmer.
- Step 4: Add 2 cups drained and rinsed chickpeas, simmer uncovered for 10 minutes to meld flavors.
- Step 5: Stir in 5 cups roughly chopped fresh spinach and cook for 3-4 minutes until wilted.
- Step 6: Season with 1/2 tsp salt, 1/4 tsp black pepper, and 1 tbsp lemon juice. Serve warm with crusty bread or over rice.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Fat 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 Low-Fat 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 roughly chopped fresh spinach from drying out.
Can I substitute ingredients in Low-Fat 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 Low-Fat 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 Low-Fat Mediterranean Chickpea and Spinach Stew low-fat?
Yes — this recipe is tagged low-fat, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
