Mediterranean Chickpea, Spinach & Herb Stew with White Rice
This warm Mediterranean stew combines tender chickpeas, fresh spinach, fragrant herbs, and a light lemon-olive oil broth. It’s simple, wholesome, and deeply comforting — perfect for lunch or dinner, especially when served over fluffy white rice.
🕒 Time Required
Prep: 15 minutes
Cook: 30 minutes
Total: ~45 minutes
📝 Ingredients
For the Stew
2 tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1½ cups cooked chickpeas (or 1 can, drained & rinsed)
1 cup chopped tomatoes (fresh or canned)
2 cups vegetable broth
1 tsp dried oregano
½ tsp dried thyme
Salt & black pepper to taste
2 cups fresh spinach (roughly chopped)
Juice of ½–1 lemon (to taste)
Fresh Herbs
¼ cup fresh parsley, chopped
2 tbsp fresh dill or coriander (optional but very Mediterranean)
For Serving
1½ cups cooked white rice
Extra olive oil for drizzle
👩🍳 Instructions
1️⃣ Start the Stew
Heat olive oil in a pot over medium heat.
Add onion and cook until soft and translucent (5–6 minutes).
Add garlic add cook for 30 seconds until fragrant.
2️⃣ Build Flavor
Add chickpeas and tomatoes.
Stir in oregano, thyme, salt & pepper.
Cook for 3–4 minutes.
3️⃣ Simmer
Pour in vegetable broth.
Bring to a gentle simmer and cook 15 minutes.
4️⃣ Finish with Spinach & Herbs
Add spinach and stir until wilted (2 minutes).
Add fresh herbs and lemon juice.
Taste and adjust seasoning.
5️⃣ Serve
Spoon stew over warm white rice.
Drizzle with olive oil and garnish with extra herbs.
💡 Tips
Mash a few chickpeas for a naturally thicker stew
Add zucchini or carrots for extra vegetables
A spoon of yogurt or tahini on top is optional
❓ frequently Asked Questions FAQs
Q: Can I make this ahead?
Yes! It tastes even better the next day.
Q: Can I add protein?
Grilled chicken or halloumi pairs beautifully.
Q: Is it freezer-friendly?
Yes (freeze without rice)
🥗 Nutritional Information
Calories: 410 kcal
Protein: 14 g
Carbohydrates: 60 g
Fat: 14 g
Fiber: 9 g