Pan-Seared Mediterranean Chickpea and Spinach Stew
A hearty vegetarian stew featuring chickpeas and spinach simmered in a fragrant tomato and herb sauce. This mediterranean-inspired vegetarian (vegetarian) ready in about 30 minutes pairs extra virgin olive oil, medium yellow onion, diced, garlic cloves, minced 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 a quick salad or grain on the side. 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
- 3 tbsp extra virgin olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 14 oz canned diced tomatoes
- 15 oz canned chickpeas, drained and rinsed
- 4 cups fresh spinach, chopped
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 1 cup water
- 1 tbsp fresh lemon juice
Instructions
- Step 1: Heat 3 tbsp extra virgin olive oil in a large skillet over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent and fragrant.
- Step 2: Stir in 3 minced garlic cloves, 1 tsp smoked paprika, 1/2 tsp ground cumin, and 1 tsp dried oregano; cook for 1 minute until spices bloom.
- Step 3: Add 14 oz canned diced tomatoes with juices, 15 oz drained chickpeas, 1 cup water, 1 tsp salt, and 1/2 tsp black pepper. Bring to a simmer and cook uncovered for 10 minutes until sauce thickens.
- Step 4: Fold in 4 cups chopped fresh spinach and cook for 2 minutes until wilted. Finish by stirring in 1 tbsp fresh lemon juice. Serve warm with crusty bread or over rice.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Mediterranean Chickpea and Spinach Stew take to make?
Total time is about 30 minutes (10 min prep + 20 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 Pan-Seared Mediterranean Chickpea and Spinach Stew?
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 Pan-Seared Mediterranean Chickpea and Spinach Stew?
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 Pan-Seared Mediterranean Chickpea and Spinach Stew 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 Pan-Seared Mediterranean Chickpea and Spinach Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
