Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin
A warming vegetarian stew of tender chickpeas and fresh spinach simmered in a tomato and cumin broth, perfect for a healthy Mediterranean meal. This greek-inspired vegetarian (vegetarian) ready in about 125 minutes pairs dried chickpeas, water, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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
- 1 cup dried chickpeas
- 4 cups water
- 2 tbsp olive oil
- 1 medium (about 6 oz) onion, diced
- 4 cloves garlic cloves, minced
- 2 tsp ground cumin
- 14 oz can crushed tomatoes
- 5 oz fresh spinach, chopped
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp lemon juice
Instructions
- Step 1: Rinse 1 cup dried chickpeas and soak overnight in water covering by 2 inches. Drain and rinse before cooking.
- Step 2: In a large pot, heat 2 tbsp olive oil over medium heat. Add 1 diced medium onion and sauté for 5 minutes until softened.
- Step 3: Add 4 minced garlic cloves and 2 tsp ground cumin to the pot, cooking for 1 minute until fragrant.
- Step 4: Stir in soaked chickpeas, 14 oz crushed tomatoes, and 4 cups water. Bring to a boil, reduce heat to low, cover, and simmer gently for 1.5 hours until chickpeas are tender.
- Step 5: Stir in 5 oz chopped fresh spinach, 1 tsp salt, and 1/2 tsp black pepper. Cook uncovered for 10 minutes until spinach wilts and stew thickens slightly.
- Step 6: Finish by stirring in 2 tbsp fresh lemon juice to brighten flavors before serving warm.
Equipment for this recipe
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Frequently asked questions
How long does Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin take to make?
Total time is about 125 minutes (15 min prep + 110 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 Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin?
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 dried chickpeas from drying out.
Can I substitute ingredients in Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin?
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 Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin 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 Slow-Cooked Chickpea and Spinach Stew with Tomato and Cumin 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.
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