Nothing compares to the ease and soul-soothing potential of a hearty stew when the weather cools off or hectic days call for a filling, fuss-free meal. Among the finest? Flavor, fiber, and plant-based goodness abound in this nutrient–dense, incredibly satisfying one-pot meal of chickpea and spinach stew.
Warm spices and a hearty, tomato-based broth bind this dish’s protein-dense legumes, nutrient-dense leafy greens, and comforting slow-cooked stew together. This recipe will become a staple in your comfort food rotation, regardless of your dietary preferences—vegan, vegetarian, flexitarian, or simply stew-curious.
Chickpea and Spinach Stew: What Is It?
A dish with Middle Eastern and Mediterranean influences, chickpea and spinach stew combines:
- Garbanzo beans, or cooked chickpeas
- Spinach, either fresh or frozen
- Vegetables with aromas, such as tomatoes, onions, and garlic
- Warming up spices like turmeric, paprika, or cumin
- The foundation is vegetable broth.
It’s tasty, satisfying, and made to be deeply nourishing, economical, and suitable for meal prep.
Health Benefits: Why Eating This Will Make You Feel Good
This stew is a nutritional powerhouse in addition to being comforting. Let’s dissect it:
1. Packed with protein
This dish is great for vegetarians and vegans because chickpeas are high in plant-based protein (15g per cup).
2. Rich in Fiber
Both soluble and insoluble fiber are found in spinach and chickpeas, which:
- aids in digestion
- reduces cholesterol
- controls blood sugar levels
3. Vitamins That Help the Brain
Chickpeas provide vitamin B6, which is important for mood and cognitive function, while spinach is rich in folate and iron.
4. Anti-Inflammatory
Antioxidants and polyphenols found in olive oil, garlic, and tomatoes lower inflammation and promote heart health.
5. Naturally Free of Dairy and Gluten
It is suitable for almost all dietary types, including vegan, high-fiber, dairy-free, gluten-free, and diabetic-friendly.
Recipe: Filling Spinach & Chickpea Stew
Ingredients (four servings)
The pantry
- Two tablespoons of olive oil
- One chopped yellow onion
- Three minced garlic cloves
- One fifteen-ounce can of diced tomatoes (preferably fire-roasted)
- Two 15-oz cans of rinsed and drained chickpeas
- Three cups of vegetable broth with low sodium
- Two tablespoons of tomato paste
Greens & Vegetables:
- Four cups of baby spinach (or one box of thawed and drained frozen spinach)
- One diced carrot (optional)
- One chopped red bell pepper (optional)
Spices:
- One teaspoon of ground cumin
- Half a teaspoon of smoked paprika
- ½ teaspoon of optional turmeric
- To taste, add salt and pepper.
- Optional for added heat: a pinch of chili flakes
- Add a garnish:
- Fresh cilantro or parsley
- wedges of lemon
- An optional tahini or yogurt swirl
Directions
1. Add the aromatics and sauté them.
In a large pot, heat the olive oil over medium heat. Cook the onion for five minutes, or until it becomes transparent. Cook for an additional one to two minutes after adding the garlic.
2. Include the tomato paste and spices.
Add the chili flakes, turmeric, paprika, and cumin and stir. Allow the spices to bloom for one to two minutes after adding the tomato paste and stirring thoroughly.
3. Include the chickpeas and tomatoes.
Add the chopped chickpeas and tomatoes. Allow the flavors to meld by stirring and cooking for five minutes.
4. Add the broth and simmer.
After adding the vegetable broth and bringing it to a boil, lower the heat to low. Let the stew thicken by simmering it uncovered for 20 minutes.
5. Include the spinach
Add the fresh spinach and allow it to wilt for two to three minutes. Before adding frozen spinach, make sure it has been thoroughly drained.
6. Modify the seasoning and serve.
Adjust the salt and pepper according to taste. Garnish with lemon wedges, fresh herbs, and your preferred topping and serve hot.
Tips for Meal Prep, Freezing, and Storage
This stew is ideal for cooking in bulk and tastes even better the next day.
Keep refrigerated:
- Keeps in the refrigerator for up to 5 days.
- Warm up again in the microwave or on the stove.
Freeze:
- For up to three months, keep in freezer-safe containers.
- Reheat from frozen with a little broth or let thaw overnight in the refrigerator.
Meal Prep Advice:
- For quick lunches, portion into mason jars or containers and add a handful of rice, quinoa, or flatbread.
Upgrades & Variations
Use these flavor twists to keep your stew interesting and novel:
1. Include root vegetables
- For added heartiness and a touch of sweetness, add carrots or sweet potatoes.
2. Incorporate a Citrus Twist
- For a touch of Moroccan flair, stir in a little lemon juice or preserved lemon.
3. Make it creamy
- To make the stew creamier, blend half of it.
- Or add tahini or ¼ cup coconut milk and stir.
4. Serve with Grains
- For added substance, spoon stew over quinoa, brown rice, farro, or couscous.
5. If not vegan, add cheese.
- Add goat cheese or feta crumbles for a Mediterranean flair.
Chickpea 101: Dried vs. Canned
While canned chickpeas are ready to eat and convenient, homemade chickpeas provide:
- Improved texture
- Reduce the sodium
- Increased control over flavor
When utilizing dried chickpeas:
- Soak for a full night (or use a quick soak method).
- Boil until tender, 45 to 60 minutes.
- For each can called for in recipes, use roughly 1.5 cups of cooked chickpeas.
Nutritional Analysis (approximately per serving)
- 310–340 calories
- 14–17g of protein
- 35–40g of carbohydrates
- Fiber: 10–12 grams
- 10–12g of fat
- 25–30% DV for iron
- Vitamin C: 30–50% DV
Because of this, the stew is a fantastic choice for vegetarians who require protein and iron.
Can Gestational Diabetes Be Treated with This Stew?
Yes, but with some careful advice:
- Because of their high protein and fiber content, chickpeas help maintain stable blood sugar levels.
- Avoid added sugars and use low-sodium broth.
- If carb loading is an issue, serve with cauliflower rice or greens instead of bread.
Iron and folate, two essential nutrients during pregnancy, are found in spinach.
Budget-Friendly & Sustainable Advice
Sustainability
- Select canned tomatoes and chickpeas that are organic.
- To cut down on plastic waste, buy spinach loose.
- Reduce food waste by making your own broth from vegetable scraps.
Money Advice:
- To save money, use dried chickpeas.
- Spinach is inexpensive and nutrient-dense when frozen.
- This stew makes a great leftover for multiple meals!
FAQ: Spinach & Chickpea Stew
Q1: Is it possible to prepare this in a slow cooker?
- Indeed! Put everything in a slow cooker, excluding the spinach, and cook for 6–7 hours on low. In the final 15 minutes, stir in the spinach.
Q2: Can I include meat?
- Yes. It’s substantial enough on its own, but if you want more protein, add cooked shredded chicken or lamb.
Q3: How can I make the stew thicker?
- Continue to simmer uncovered.
- Use the back of a spoon to mash some chickpeas.
- While simmering, add 1-2 tablespoons of red lentils.
Q4: With what should I serve it?
- Bread with a crust
- Brown rice
- Naan or flatbread
- Sweet potatoes or roasted potatoes
Concluding remarks
Warm, nourishing, and simple to prepare in a single pot, this hearty chickpea and spinach stew is the epitome of what a weeknight supper should be. It’s a dish that can be tailored to your preferences, dietary requirements, and the seasonal produce because it uses pantry staples, requires little preparation, and has flavor profiles that can be changed.
This stew offers complete nutrition, comfort, and convenience, regardless of your level of plant-based eating experience.
We would be delighted to hear from you!
Have you tried this recipe? Tag your favorite variation when you post your bowl to Instagram with the hashtag #ChickpeaStewLove!
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