One-Pot Mediterranean Chickpea Stew with Tomato and Spinach
A hearty, flavorful stew combining chickpeas, tomatoes, and fresh spinach simmered with Mediterranean spices for a wholesome, all-in-one meal. This mediterranean-inspired one pot (vegetarian, 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 280 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
- 4, minced garlic cloves
- 14 oz canned diced tomatoes
- 2 cups, drained and rinsed canned chickpeas
- 2 cups vegetable broth
- 4 cups, roughly chopped fresh spinach
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp lemon juice
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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 translucent and fragrant.
- Step 2: Stir in 4 minced garlic cloves and cook for 1 minute until aromatic but not browned.
- Step 3: Add 14 oz canned diced tomatoes, 2 cups drained chickpeas, 2 cups vegetable broth, 1 tsp smoked paprika, 1 tsp ground cumin, 1/2 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer and cook uncovered for 15 minutes until flavors meld and stew thickens slightly.
- Step 4: Stir in 4 cups roughly chopped fresh spinach and cook for 3 minutes until wilted and tender.
- Step 5: Remove from heat and stir in 1 tbsp fresh lemon juice for brightness. Serve warm.
Frequently asked questions
How long does One-Pot Mediterranean Chickpea Stew with Tomato and Spinach take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover One-Pot Mediterranean Chickpea Stew with Tomato and Spinach?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.
Can I substitute ingredients in One-Pot Mediterranean Chickpea Stew with Tomato and Spinach?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale One-Pot Mediterranean Chickpea Stew with Tomato and Spinach for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is One-Pot Mediterranean Chickpea Stew with Tomato and Spinach vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
This stew is a family favorite now! The chickpeas and tomatoes create such a rich, comforting flavor.
- ★★★★★
Made this for my vegan friends and they loved it! So easy and packed with flavor.
- ★★★★★
Perfect for a weeknight dinner. The spinach added a beautiful color and nutrients without overpowering.
