Chickpea and Spinach Stew
Chickpea and spinach stew is a vibrant, nutritious dish that combines the earthy flavor of chickpeas with the bright freshness of spinach. This stew is not only hearty and filling but also packed with protein, fiber, and a plethora of vitamins.
Originating from Mediterranean and Middle Eastern cuisines, chickpea and spinach stew is versatile and can be enjoyed as a standalone meal or paired with rice, couscous, or crusty bread.
Perfect for weeknight dinners or meal prepping, this stew is a delightful way to incorporate more plant-based meals into your diet. With its rich flavors and inviting aroma, it’s sure to become a favorite in your household!
Ingredients
For the Stew:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 can (15 ounces) diced tomatoes (with juices)
- 2 cans (15 ounces each) chickpeas, drained and rinsed
- 4 cups vegetable broth (or water)
- 4 cups fresh spinach, chopped (or 2 cups frozen spinach, thawed)
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh cilantro or parsley, for garnish (optional)
How to Make
Sauté the Aromatics:
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute, until fragrant.
Add the Spices:
Sprinkle in the ground cumin, ground coriander, smoked paprika, and cayenne pepper (if using). Stir well and let the spices cook for about 1-2 minutes, allowing their flavors to develop.
Incorporate the Tomatoes:
Add the can of diced tomatoes (with juices) to the pot. Stir to combine and let it simmer for about 5 minutes, allowing the mixture to thicken slightly.
Add the Chickpeas and Broth:
Stir in the drained and rinsed chickpeas, followed by the vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 15-20 minutes to allow the flavors to meld.
Add the Spinach:
After the stew has simmered, add the chopped spinach to the pot. Stir until the spinach wilts and is fully incorporated. If you’re using frozen spinach, make sure it’s heated through.
Finish the Stew:
Stir in the lemon juice and season the stew with salt and pepper to taste. Let it cook for an additional 2-3 minutes to heat through.
Serve:
Ladle the chickpea and spinach stew into bowls. Garnish with fresh cilantro or parsley if desired. Enjoy it on its own, over rice, or with a piece of crusty bread for a satisfying meal.
Chef’s Note
This chickpea and spinach stew is incredibly adaptable. You can add other vegetables such as bell peppers, carrots, or zucchini to enhance its nutritional profile. For a creamier texture, consider stirring in a dollop of coconut milk or tahini at the end of cooking. The stew can be made ahead of time and stored in the refrigerator for up to 4 days, or it can be frozen for up to 3 months. Reheat gently on the stovetop or in the microwave before serving.
Nutritional Information (per serving, serves 4)
- Calories: 280
- Protein: 14g
- Fat: 8g
- Carbohydrates: 40g
- Fiber: 12g
- Sugar: 5g
- Sodium: 450mg (varies based on added salt and broth)
Chickpea and spinach stew is a delicious way to enjoy a warm, nourishing meal while also benefiting from the health properties of legumes and leafy greens. With its vibrant colors and rich flavors, this stew is sure to be a hit at your dinner table. Enjoy this delightful dish and the warmth it brings!
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