Sautéed Mediterranean Chickpea and Spinach Stew
A hearty and rustic stew featuring tender chickpeas and fresh spinach simmered with fragrant Mediterranean herbs and spices. This mediterranean-inspired vegan (vegetarian) ready in about 35 minutes pairs extra virgin olive oil, medium, diced yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 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, diced yellow onion
- 4, minced garlic cloves
- 2 cups, drained and rinsed canned chickpeas
- 5 cups, roughly chopped fresh spinach
- 1 cup, canned diced tomatoes
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 1/2 cups vegetable broth
- 2 tbsp fresh lemon juice
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp chopped fresh parsley
Instructions
- Step 1: Heat 3 tbsp extra virgin olive oil in a large skillet over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
- Step 2: Stir in 4 minced garlic cloves and cook for 1 minute until fragrant, taking care not to brown the garlic.
- Step 3: Add 2 cups drained and rinsed canned chickpeas, 1 tsp ground cumin, and 1/2 tsp smoked paprika. Cook for 2 minutes, stirring to coat the chickpeas in spices.
- Step 4: Pour in 1 cup canned diced tomatoes and 1 1/2 cups vegetable broth, stirring to combine. Bring to a simmer and cook for 10 minutes until slightly thickened.
- Step 5: Add 5 cups roughly chopped fresh spinach and stir until wilted, about 3-4 minutes.
- Step 6: Finish by stirring in 2 tbsp fresh lemon juice, 1 tsp salt, and 1/2 tsp black pepper. Remove from heat and sprinkle with 2 tbsp chopped fresh parsley before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sautéed Mediterranean Chickpea and Spinach Stew 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 Sautéed 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 Sautéed 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 Sautéed 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 Sautéed 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.
