Teff and Chickpea Stew with Spinach

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A hearty Ethiopian-inspired stew combining nutritious teff grains, tender chickpeas, and fresh spinach in a warming spiced broth. This african-inspired vegan (vegan) ready in about 40 minutes pairs teff grain, cooked chickpeas, large onion, diced 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.

Prep: 15 min Cook: 25 min Serves 4 African cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1 cup teff grain under cold water and set aside.
  2. Step 2: Heat 2 tbsp olive oil in a large pot over medium heat; add 1 large diced onion and sauté for 6 minutes until soft and translucent.
  3. Step 3: Add 3 minced garlic cloves, 1 tbsp minced ginger, and 2 tbsp berbere spice blend; cook for 2 minutes until fragrant and spices bloom.
  4. Step 4: Stir in 1 medium diced tomato and cook for 3 minutes until softened.
  5. Step 5: Add 4 cups vegetable broth and bring to a boil.
  6. Step 6: Stir in rinsed teff grain and 2 cups cooked chickpeas; reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally.
  7. Step 7: Add 3 cups fresh spinach leaves, salt to taste, and 1/2 tsp black pepper; cook uncovered for another 5 minutes until spinach wilts and stew thickens.
  8. Step 8: Adjust seasoning as needed and serve warm with flatbread or rice.

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Frequently asked questions

How long does Teff and Chickpea Stew with Spinach take to make?

Total time is about 40 minutes (15 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 Teff and Chickpea Stew with Spinach?

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 teff grain from drying out.

Can I substitute ingredients in Teff and Chickpea Stew with Spinach?

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 Teff and Chickpea Stew with Spinach 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 Teff and Chickpea Stew with Spinach vegan?

Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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