One-Pot Mediterranean Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-04-29 · Updated 2026-04-29

A hearty, nutritious stew combining chickpeas, fresh spinach, and Mediterranean spices simmered to perfection in one pot. This Mediterranean-inspired vegan recipe (gluten free), ready in about 35 minutes, pairs extra virgin olive oil, yellow onion, garlic cloves 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 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, diced yellow onion
• 3 minced garlic cloves
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 14 oz can diced tomatoes
• 2 cups cooked or canned, drained and rinsed chickpeas
• 2 cups vegetable broth
• 4 cups fresh spinach leaves
• 1 tbsp lemon juice
• to taste salt
• to taste black pepper
• 2 tbsp chopped fresh parsley

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. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, and 1 tsp smoked paprika; cook for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes, 2 cups cooked chickpeas, and 2 cups vegetable broth. Bring to a simmer and cook uncovered for 15 minutes to blend flavors.
4. Step 4: Stir in 4 cups fresh spinach leaves and cook for 3 minutes until wilted.
5. Step 5: Remove from heat and stir in 1 tbsp fresh lemon juice, salt, and black pepper to taste.
6. Step 6: Garnish with 2 tbsp chopped fresh parsley before serving.