Slow-Cooked Chickpea and Spinach Stew with Tomato and Feta
A hearty vegetarian stew featuring tender chickpeas and fresh spinach simmered in a tomato sauce, finished with crumbled feta. This greek-inspired vegetarian (vegetarian) ready in about 80 minutes pairs soaked overnight dried chickpeas, olive oil, medium, finely chopped onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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, soaked overnight dried chickpeas
- 3 tbsp olive oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic cloves
- 14 oz can canned diced tomatoes
- 5 cups, roughly chopped fresh spinach
- 3 cups vegetable broth
- 1 tsp dried oregano
- 1 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 cup, crumbled feta cheese
- 1 tsp lemon zest
Instructions
- Step 1: Drain and rinse 1 cup dried chickpeas soaked overnight. In a large pot, heat 3 tbsp olive oil over medium heat. Add 1 finely chopped medium onion and 3 minced garlic cloves, sautéing for 5 minutes until soft and fragrant.
- Step 2: Stir in 14 oz canned diced tomatoes, 3 cups vegetable broth, 1 tsp dried oregano, 1 1/2 tsp salt, and 1/2 tsp black pepper. Add the drained chickpeas and bring to a boil.
- Step 3: Reduce heat to low, cover, and simmer for 1 hour until chickpeas are tender.
- Step 4: Add 5 cups roughly chopped fresh spinach and cook uncovered for an additional 5-7 minutes until spinach wilts and incorporates.
- Step 5: Remove from heat and stir in 1/2 cup crumbled feta cheese and 1 tsp lemon zest to brighten the flavors before serving warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Slow-Cooked Chickpea and Spinach Stew with Tomato and Feta take to make?
Total time is about 80 minutes (15 min prep + 65 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 Feta?
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 Slow-Cooked Chickpea and Spinach Stew with Tomato and Feta?
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 Feta 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 Feta 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.
