Savory Mediterranean Chickpea and Spinach Stew
A hearty and wholesome stew featuring chickpeas and fresh spinach simmered in a rich tomato base with fragrant herbs. This mediterranean-inspired vegan (vegetarian, gluten free) ready in about 35 minutes pairs 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
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 3, minced garlic cloves
- 14 oz canned diced tomatoes
- 2 cups cooked chickpeas
- 4 cups, roughly chopped fresh spinach
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 2 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp lemon juice
- 2 tbsp, chopped fresh parsley
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until translucent and soft.
- Step 2: Add 3 minced garlic cloves, 1 tsp smoked paprika, and 1 tsp ground cumin to the pot. Cook for 1 minute until fragrant.
- Step 3: Stir in 14 oz canned diced tomatoes with their juices and 2 cups vegetable broth. Bring to a simmer and cook for 5 minutes to develop flavors.
- Step 4: Add 2 cups cooked chickpeas and 4 cups roughly chopped fresh spinach to the pot. Simmer gently for 7 minutes until spinach wilts and stew thickens slightly.
- Step 5: Season with 1 tsp salt, 1/2 tsp black pepper, and stir in 1 tbsp lemon juice to brighten the flavors.
- Step 6: Remove from heat and garnish with 2 tbsp chopped fresh parsley before serving warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Savory 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 Savory 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 olive oil from drying out.
Can I substitute ingredients in Savory 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 Savory 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 Savory Mediterranean Chickpea and Spinach Stew vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
