Chickpea and Spinach Stew with Garlic Oil
This comforting stew combines tender chickpeas with wilted spinach in a tomato-herb broth, finished with a drizzle of fragrant garlic oil. It’s a rustic Mediterranean dish — earthy, nourishing, and perfect with crusty bread or rice.
Time
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Servings:4
Ingredients
For the Stew:
2 cans (15 oz each) chickpeas, drained & rinsed (or 3 cups cooked chickpeas)
3 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 can (14 oz) diced tomatoes (or 3 fresh tomatoes, chopped)
2 cups vegetable broth
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp dried oregano
Salt & black pepper, to taste
5 cups fresh spinach (or 1 pack frozen spinach, thawed & drained)
For the Garlic Oil:
3 tbsp olive oil
3 cloves garlic, thinly sliced
Pinch of red pepper flakes
For Serving:
Lemon wedges
Crusty bread, rice, or couscous
Instructions
Start the Stew → Heat olive oil in a large pot over medium heat. Add onion and sauté 5 minutes until softened. Stir in minced garlic and cook 1 more minute.
Add Tomatoes & Spices → Stir in diced tomatoes, smoked paprika, cumin, oregano, salt, and pepper. Cook 5 minutes until tomatoes break down.
Simmer Chickpeas → Add chickpeas and broth. Bring to a boil, then reduce heat and simmer for 15 minutes to let flavors meld.
Add Spinach → Stir in spinach until wilted (2–3 minutes). Adjust seasoning.
Make Garlic Oil → While stew simmers, heat olive oil in a small skillet over low heat. Add sliced garlic and cook gently until golden and fragrant (don’t burn!). Add red pepper flakes if using. Remove from heat.
Serve → Ladle stew into bowls, drizzle garlic oil over each serving, and finish with a squeeze of lemon. Enjoy with crusty bread or rice.
Notes & Tips
Thicker Stew → Mash a few chickpeas into the broth for creaminess.
Extra Greens → Kale, chard, or collard greens also work well.
Protein Boost → Add a poached egg or crumbled feta on top before serving.
Storage → Keeps 4 days in the fridge; flavors deepen overnight.
Frequently Asked Questions
Q: Can I make this stew without tomatoes?
Yes, substitute 1 extra cup broth + a squeeze of lemon for brightness.
Q: Can I freeze it?
Yes, this stew freezes very well (up to 2 months). Add fresh spinach after reheating for best texture.
Q: Is this dish vegan?
Yes, as written it’s fully vegan.
Nutritional Information
Calories: 280
Protein: 11g
Carbohydrates: 32g
Fat: 12g
Fiber: 9g