One-Pot Mediterranean Chickpea and Quinoa Stew

By AislePrompt Editorial · Published 2026-04-24 · Updated 2026-04-24

A hearty, flavorful stew combining protein-packed quinoa and chickpeas with vibrant Mediterranean vegetables simmered in a spiced tomato broth. This Greek recipe (vegetarian, gluten free), ready in about 45 minutes, pairs extra virgin olive oil, yellow onion, diced, carrot, diced 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 rice, quinoa, or a quick salad. 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
• 1 large carrot, diced
• 4 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 14 oz (1 can) canned diced tomatoes
• 3 cups low sodium vegetable broth
• 3/4 cup dry quinoa, rinsed
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 3 cups fresh baby spinach
• 2 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup 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 2 tbsp extra virgin olive oil in a large pot over medium heat until shimmering. Add 1 medium diced yellow onion and 1 large diced carrot, sauté for 6-7 minutes until softened and translucent.
2. Step 2: Stir in 4 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1 tsp dried oregano; cook for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes with juices and 3 cups low sodium vegetable broth, stirring to combine.
4. Step 4: Pour in 3/4 cup rinsed dry quinoa and 1 can (15 oz) drained chickpeas. Bring mixture to a boil, then reduce heat to low and simmer, covered, for 20 minutes until quinoa is tender and liquid mostly absorbed.
5. Step 5: Stir in 3 cups fresh baby spinach and cook uncovered for 3 minutes until spinach wilts.
6. Step 6: Remove from heat and stir in 2 tbsp fresh lemon juice, 1 tsp salt, and 1/2 tsp black pepper.
7. Step 7: Garnish with 1/4 cup chopped fresh parsley before serving warm.