Description
A hearty and nutritious spicy chickpea spinach stew packed with plant protein, iron, and bold flavors. This easy one-pot meal combines tender chickpeas, fresh spinach, and aromatic spices for a satisfying vegetarian dinner.
Ingredients
Scale
- 2 cans (15 oz each) canned chickpeas
- 4 cups fresh spinach
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 2 cans (14.5 oz each) diced tomatoes
- 4 cups vegetable broth, low-sodium
- 2 tbsp extra virgin olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp cayenne pepper
- Salt and pepper to taste
Instructions
- Step 1: Prepare Base – Heat olive oil in large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Add minced garlic and cook until fragrant, about 1 minute.
- Step 2: Bloom Spices – Stir in cumin, smoked paprika, cayenne pepper, salt, and pepper. Cook for 30 seconds to release the spices’ essential oils and enhance their flavors.
- Step 3: Add Liquids – Pour in diced tomatoes with their juice and vegetable broth. Bring mixture to a gentle simmer, stirring occasionally to combine all ingredients.
- Step 4: Add Chickpeas – Incorporate drained and rinsed chickpeas into the simmering liquid. Continue cooking for 10 minutes to allow flavors to meld together.
- Step 5: Finish with Spinach – Fold in fresh spinach leaves and cook until completely wilted, approximately 2 minutes. Taste and adjust seasonings as needed before serving hot.
Notes
- Rinse canned chickpeas thoroughly to remove excess sodium and improve the stew’s overall flavor
- Don’t skip blooming the spices – this crucial step intensifies their flavors significantly
- Add spinach gradually if using a smaller pot to prevent overflow as it wilts down
- For thicker consistency, mash some chickpeas against the pot side with your spoon
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (makes 4 servings)
- Calories: 285 calories
- Sugar: 8g
- Sodium: 620mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: spicy chickpea spinach stew, vegetarian stew, plant protein, one pot meal, healthy dinner, chickpea recipe