Chickpea, Spinach & Herb Stew
A hearty yet light Mediterranean-inspired stew made with chickpeas, fresh spinach, aromatic herbs, and a touch of lemon. It’s nourishing, high in plant protein, and perfect with warm flatbread, rice, or couscous.
⏱️ Time
Prep: 15 minutes
Cooking: 30 minutes
Total: 45 minutes
Ingredients
2 tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 medium carrot, diced
1 can (400g / 15 oz) chickpeas, drained & rinsed (or 1 ½ cups cooked)
3 cups fresh spinach (or 1 cup frozen, thawed & drained)
1 medium tomato, grated or finely chopped (or ½ cup canned crushed tomatoes)
4 cups vegetable broth (or water + 1 stock cube)
1 tsp ground cumin
½ tsp ground coriander
½ tsp paprika (optional, mild)
Salt & pepper, to taste
Juice of ½ lemon
2 tbsp chopped fresh parsley
2 tbsp chopped fresh dill or cilantro (optional, for flavor boost)
Instructions
1. Sauté base: In a large pot, heat olive oil over medium heat. Add onion and carrot; cook 5–6 minutes until softened.
2. Add garlic & spices: Stir in garlic, cumin, coriander, and paprika. Cook 1 minute until fragrant.
3. Tomato & broth: Add the tomato and cook 2 minutes, then pour in broth. Bring to a simmer.
4. Chickpeas: Stir in chickpeas. Let cook 10–15 minutes so flavors blend.
5. Spinach & herbs: Add spinach, parsley, and dill/cilantro. Cook 3–5 minutes until spinach wilts.
6. Finish: Squeeze in lemon juice, adjust salt and pepper.
7. Serve: Ladle into bowls, drizzle with a little olive oil, and enjoy with flatbread, rice, or couscous.
Notes & Tips
You can add potatoes or zucchini for extra bulk.
For a creamier stew, mash some chickpeas in the pot before adding spinach.
Add red chili flakes if you prefer a spicy kick (optional).
Works great as a meal prep — keeps 3–4 days in the fridge.
❓ Frequently asked questions FAQ
Q: Can I use dried chickpeas?
A: Yes, soak overnight and cook until tender before using. About 1 ½ cups cooked equals 1 can.
Q: Can I freeze it?
A: Yes, but freeze without spinach; add fresh spinach when reheating for best texture.
Nutrition information
Calories: 260
Protein: 11g
Fat: 8g (mostly healthy olive oil)
Carbs: 35g
Fiber: 10g