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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
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.
