Tandoori-Spiced Chickpea and Spinach Stew
A warming Indian-inspired stew packed with protein-rich chickpeas and tender spinach simmered in fragrant tandoori spices and tomatoes. This indian-inspired curry (vegetarian) ready in about 45 minutes pairs olive oil, large yellow onion, finely chopped, garlic cloves, minced 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
- 2 tbsp olive oil
- 1 large yellow onion, finely chopped
- 4 cloves garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp tandoori masala spice mix
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 can (14 oz) canned diced tomatoes
- 2 cans (15 oz each) canned chickpeas, drained and rinsed
- 6 cups fresh spinach leaves
- 2 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 cup (for serving, optional) plain yogurt
- 1/4 cup fresh cilantro, chopped
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 finely chopped large yellow onion and cook for 6-7 minutes until soft and golden. Stir in 4 minced garlic cloves and 1 tbsp grated fresh ginger; sauté for 1 minute until fragrant.
- Step 2: Add 2 tbsp tandoori masala spice mix, 1 tsp ground cumin, and 1 tsp ground coriander. Cook spices with the onion mixture for 1-2 minutes, stirring constantly to release their aroma.
- Step 3: Pour in 1 can (14 oz) canned diced tomatoes, 2 cans (15 oz each) drained and rinsed chickpeas, and 2 cups vegetable broth. Stir well, bring to a simmer, then reduce heat to low. Cover and cook for 15 minutes.
- Step 4: Add 6 cups fresh spinach leaves, 1 tsp salt, and 1/2 tsp black pepper to the stew. Stir and cook uncovered for 5 minutes until the spinach wilts and the stew thickens slightly.
- Step 5: Serve hot topped with 1/2 cup plain yogurt and 1/4 cup chopped fresh cilantro for a creamy and fresh contrast.
Frequently asked questions
How long does Tandoori-Spiced Chickpea and Spinach Stew take to make?
Total time is about 45 minutes (15 min prep + 30 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 Tandoori-Spiced 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 Tandoori-Spiced 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 Tandoori-Spiced 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 Tandoori-Spiced 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.
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