Healthy Mediterranean Chickpea, Spinach & Herb Stew
This light yet hearty stew brings together protein-rich chickpeas, fresh spinach, and fragrant Mediterranean herbs in a tomato-garlic broth. It’s wholesome, naturally vegan, and perfect for a comforting lunch or dinner. Serve with a drizzle of olive oil and crusty bread or over quinoa for a balanced meal.
⏱️ Time
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Ingredients
2 tbsp extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 medium carrot, diced
1 can (400g) chickpeas, drained and rinsed
2 cups baby spinach (or chopped regular spinach)
1 can (400g) diced tomatoes (or 3 fresh tomatoes, chopped)
1 cup vegetable broth (or water)
1 tsp ground cumin
½ tsp smoked paprika (optional, for depth)
¼ tsp black pepper
Salt, to taste
1 tbsp lemon juice
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or mint (optional but recommended)
1 tsp lemon zest (optional, for brightness)
Instructions
1. Sauté aromatics:
Heat olive oil in a pot over medium heat. Add onion and carrot; sauté for 5 minutes until soft and fragrant.
2. Add garlic and spices:
Stir in garlic, cumin, paprika, salt, and pepper. Cook for 30 seconds until aromatic.
3. Add tomatoes and chickpeas:
Pour in diced tomatoes and chickpeas. Stir and simmer for 2–3 minutes.
4. Add broth:
Pour in the vegetable broth. Bring to a gentle boil, then reduce heat and simmer uncovered for 15 minutes until slightly thickened.
5. Add spinach and herbs:
Stir in spinach, parsley, and dill (or mint). Cook for 2–3 minutes until spinach wilts.
6. Finish with lemon:
Stir in lemon juice and zest. Taste and adjust seasoning.
7. Serve:
Drizzle with a little extra olive oil and garnish with extra herbs before serving.
Optional Add-Ins
- Crumbled feta cheese or Greek yogurt dollop for creaminess (if not vegan)
- A handful of cooked farro or quinoa for more texture
- A sprinkle of chili flakes for mild heat
Tips
Use fresh herbs for the best Mediterranean flavor.
If you prefer a thicker stew, mash a few chickpeas while simmering.
Serve with whole-grain pita, brown rice, or roasted potatoes.
❓ Frequently asked questions FAQs
Q: Can I use kale instead of spinach?
Yes! Kale or Swiss chard both work well — just cook them a few minutes longer.
Q: Can I make this ahead?
Absolutely. It keeps well in the fridge for up to 3 days and tastes even better the next day.
Q: How do I make it creamier?
Stir in 2 tablespoons of tahini or Greek yogurt before serving for a richer texture.
Nutrition information
Calories: ~290
Protein: 11g
Carbohydrates: 36g
Fiber: 9g
Fat: 11g
Saturated fat: 1.5g