Sautéed Mediterranean Chickpea and Spinach Stew

By AislePrompt Editorial · Published 2026-06-11 · Updated 2026-06-11

A hearty and rustic stew featuring tender chickpeas and fresh spinach simmered with fragrant Mediterranean herbs and spices. This Mediterranean-inspired vegan recipe (vegetarian), ready in about 35 minutes, pairs extra virgin 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 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

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Instructions

1. 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.
2. Step 2: Stir in 4 minced garlic cloves and cook for 1 minute until fragrant, taking care not to brown the garlic.
3. 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.
4. 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.
5. Step 5: Add 5 cups roughly chopped fresh spinach and stir until wilted, about 3-4 minutes.
6. 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.