Low-Simmered Mediterranean Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A hearty vegetarian stew where chickpeas and fresh spinach simmer slowly in a tomato and garlic broth infused with warm Mediterranean spices. This Mediterranean low-carb recipe (vegetarian), ready in about 40 minutes, pairs canned chickpeas, fresh spinach, and olive oil for a weeknight-friendly dinner. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Build a week of meals around this recipe" 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 canned chickpeas, drained and rinsed
• 5 cups fresh spinach, roughly chopped
• 3 tablespoons olive oil
• 1 medium yellow onion, diced
• 5 garlic cloves, minced
• 14 ounces canned crushed tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 2 cups vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 tablespoons fresh lemon juice
• 2 tablespoons fresh parsley, chopped

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

Instructions

1. Step 1: Heat 3 tablespoons olive oil in a large pot over medium-low heat. Add 1 medium diced yellow onion and sauté for 8 minutes until soft and translucent.
2. Step 2: Stir in 5 minced garlic cloves, 1 teaspoon ground cumin, and 1 teaspoon smoked paprika. Cook for 1 minute until fragrant.
3. Step 3: Add 14 ounces canned crushed tomatoes, 2 cups vegetable broth, 2 cups drained chickpeas, 1 teaspoon salt, and 1/2 teaspoon black pepper. Stir well and bring to a low simmer.
4. Step 4: Cover and simmer gently for 20 minutes, stirring occasionally to meld flavors.
5. Step 5: Stir in 5 cups chopped fresh spinach and cook uncovered for 5 minutes until spinach wilts.
6. Step 6: Remove from heat and stir in 2 tablespoons fresh lemon juice and 2 tablespoons chopped fresh parsley. Serve warm.