Mesopotamian-Inspired Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-08-02 · Updated 2026-08-02

A hearty vegan stew combining chickpeas and tender spinach with warming Iraqi spices for a nourishing, comforting meal. This Middle Eastern-inspired vegan recipe, ready in about 40 minutes, pairs extra virgin olive oil, 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 250 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 medium (about 120g) yellow onion, diced
• 4 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 14 oz (400g) canned diced tomatoes
• 2 cups (about 300g) cooked chickpeas
• 5 cups (about 150g) fresh spinach, chopped
• 2 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• for serving lemon wedges

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Instructions

1. Step 1: Heat 3 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 4 minced garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, and 1/2 tsp ground turmeric; cook for 1 minute until aromatic.
3. Step 3: Pour in 14 oz canned diced tomatoes with their juices and 2 cups vegetable broth; bring the mixture to a boil.
4. Step 4: Add 2 cups cooked chickpeas, reduce heat to low, and simmer for 15 minutes allowing flavors to meld.
5. Step 5: Stir in 5 cups chopped fresh spinach and cook for 3-4 minutes until wilted and tender.
6. Step 6: Season with 1 tsp salt and 1/2 tsp black pepper. Serve hot with lemon wedges on the side for squeezing over the stew.