Mediterranean Chickpea and Hidden Spinach Stew

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-30 · Updated 2026-05-30

A vibrant and hearty Mediterranean stew combining chickpeas and spinach with warm spices and tomatoes for a comforting vegetarian meal. This mediterranean-inspired vegetarian (vegetarian) ready in about 30 minutes pairs extra virgin olive oil, medium yellow onion, diced, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes
• 14 oz (1 can) canned diced tomatoes
• 2 cups cooked chickpeas
• 4 cups fresh spinach, roughly chopped
• 1 1/2 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh lemon juice
• 1/4 cup fresh parsley, chopped

Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 4 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1/4 tsp crushed red pepper flakes; cook for 1 minute until the spices become aromatic.
3. Step 3: Pour in 14 oz canned diced tomatoes with their juices and 1 1/2 cups vegetable broth. Bring to a simmer and cook for 8 minutes to allow flavors to meld.
4. Step 4: Add 2 cups cooked chickpeas and 4 cups roughly chopped fresh spinach. Stir gently until the spinach wilts and stew thickens slightly, about 5 minutes.
5. Step 5: Season with 1 tsp salt, 1/2 tsp black pepper, and finish with 2 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley for brightness before serving.