Vegetarian Mediterranean Chickpea Stew with Spinach

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

Hearty chickpeas simmered in a spiced tomato broth with fresh spinach for a comforting and nutritious vegetarian stew. This mediterranean-inspired vegetarian ready in about 35 minutes pairs extra virgin olive oil, yellow onion, diced, 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 extra virgin olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes
• 14 oz canned diced tomatoes
• 2 cups canned chickpeas, drained and rinsed
• 2 cups vegetable broth
• 4 cups fresh baby spinach
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp fresh lemon juice

Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1/4 tsp crushed red pepper flakes. Cook for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes with juices, 2 cups drained and rinsed canned chickpeas, and 2 cups vegetable broth. Bring to a simmer and cook uncovered for 15 minutes to allow flavors to meld and stew to thicken slightly.
4. Step 4: Stir in 4 cups fresh baby spinach and cook for 2-3 minutes until spinach wilts. Season with 1 tsp salt, 1/2 tsp black pepper, and 1 tbsp fresh lemon juice. Serve hot with crusty bread or over rice.