One-Pot Mediterranean Chickpea Stew with Tomatoes and Spinach

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-06 · Updated 2026-05-06

A hearty and wholesome stew combining chickpeas, fresh tomatoes, and leafy spinach with warm Mediterranean spices, all cooked in one pot for simplicity. This mediterranean-inspired vegan (gluten free) ready in about 35 minutes pairs 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.

Prep: 10 min Cook: 25 min Serves 4 Mediterranean cuisine 280 cal/serving

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Ingredients

2 tbsp olive oil
1 medium, diced yellow onion
3 cloves, minced garlic cloves
14 oz (1 can) canned diced tomatoes
15 oz (1 can), drained and rinsed canned chickpeas
4 cups, roughly chopped fresh spinach
2 cups vegetable broth
1 tsp ground cumin
1 tsp smoked paprika
1/4 tsp red pepper flakes
1 tsp salt
1/2 tsp black pepper
1 tbsp fresh lemon juice

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Instructions

Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
Step 2: Add 3 minced garlic cloves and cook for 1 minute until fragrant, stirring frequently to avoid browning.
Step 3: Stir in 1 tsp ground cumin, 1 tsp smoked paprika, and 1/4 tsp red pepper flakes, cooking for 30 seconds to release their aromas.
Step 4: Add 14 oz canned diced tomatoes with their juice, 15 oz drained and rinsed canned chickpeas, and 2 cups vegetable broth. Bring to a simmer, then reduce heat to low and cook uncovered for 15 minutes to allow flavors to meld and the stew to thicken slightly.
Step 5: Stir in 4 cups roughly chopped fresh spinach and cook for 3-4 minutes until the spinach wilts and is tender.
Step 6: Season with 1 tsp salt, 1/2 tsp black pepper, and finish with 1 tbsp fresh lemon juice for brightness. Serve hot.

Frequently asked questions

How long does One-Pot Mediterranean Chickpea Stew with Tomatoes 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 Tomatoes 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 olive oil from drying out.

Can I substitute ingredients in One-Pot Mediterranean Chickpea Stew with Tomatoes 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 Tomatoes 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 Tomatoes and Spinach vegan?

Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.