Pan-Seared Mediterranean Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-06-15 · Updated 2026-06-15

A hearty vegetarian stew featuring chickpeas and spinach simmered in a fragrant tomato and herb sauce. This Mediterranean-inspired vegetarian recipe, ready in about 30 minutes, pairs extra virgin olive oil, 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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.