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Mediterranean Chickpea And Spinach Stew

Mediterranean Chickpea And Spinach Stew

Arif
This stew tastes warm and comforting. It cooks in one pot. Dinner feels easy.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Course Stove-top stew
Cuisine Mediterranean
Servings 4
Calories 320 kcal

Equipment

  • Large pot
  • Wooden spoon
  • Knife
  • Cutting board
  • Measuring cups

Ingredients
  

  • 2 cans chickpeas drained – creamy protein base
  • 2 tablespoons olive oil – rich flavor
  • 1 onion chopped – sweet depth
  • 4 cloves garlic minced – bold flavor
  • 1 can crushed tomatoes – stew base
  • 1 cup vegetable broth – adds depth
  • 1 teaspoon ground cumin – warm spice
  • 1 teaspoon smoked paprika – gentle smoke
  • 1 teaspoon dried oregano – herb notes
  • ½ teaspoon salt – balance
  • ¼ teaspoon black pepper – mild spice
  • ¼ teaspoon red pepper flakes – gentle heat
  • 4 cups fresh spinach – color and nutrients
  • 2 tablespoons lemon juice – fresh finish

Instructions
 

  • Heat olive oil in a pot over medium heat.
  • Cook onion until soft.
  • Add garlic and spices. Stir 30 seconds.
  • Add tomatoes, broth, and chickpeas. Simmer 20 minutes.
  • Add spinach and lemon juice.
  • Taste and serve warm.

Notes

Add coconut milk for creamy stew.
Use low-sodium broth to control salt.
Let stew rest 10 minutes before serving.

Nutritional Facts (per serving)

Calories: 320
Carbohydrates: 42g
Protein: 14g
Fat: 10g
Fiber: 11g
Sugar: 6g
Sodium: 510mg
Keyword Easy Mediterranean Baked Fish Recipe, Mediterranean Chickpea And Spinach Stew