One-Pot Tuscan Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-05-16 · Updated 2026-05-16

Hearty and wholesome one-pot stew featuring tender chickpeas, fresh spinach, and sun-dried tomatoes simmered in a savory tomato broth. This Mediterranean vegan recipe, ready in about 35 minutes, pairs olive oil, yellow onion, and garlic cloves for a weeknight-friendly dinner. Each serving lands at about 280 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 "Build a week of meals around this recipe" 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 olive oil
• 1 medium yellow onion, diced
• 4 minced garlic cloves
• 1/3 cup chopped sun-dried tomatoes
• 14 oz canned diced tomatoes
• 2 cups drained and rinsed canned chickpeas
• 3 cups vegetable broth
• 5 cups packed fresh spinach
• 1 tsp dried oregano
• 1/4 tsp optional red pepper flakes
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent.
2. Step 2: Stir in 4 minced garlic cloves and 1/3 cup chopped sun-dried tomatoes, cooking for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes, 2 cups drained chickpeas, 3 cups vegetable broth, 1 tsp dried oregano, 1/4 tsp red pepper flakes (if using), 1 tsp salt, and 1/2 tsp black pepper. Bring to a boil, then reduce to a simmer and cook uncovered for 15 minutes.
4. Step 4: Stir in 5 cups packed fresh spinach, cooking for another 3-4 minutes until wilted and tender. Adjust seasoning to taste and serve warm with crusty bread.