DinnerMain Course

Chickpea and Spinach Stew

Name: Chickpea and Spinach Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: spanish
Ingredients: 2 tbsp olive oil; 1 pcs yellow onion finely chopped; 3 clove garlic minced; 1.5 tsp smoked paprika; 0.5 tsp cumin; 400 g crushed tomatoes; 480 ml vegetable broth; 425 g chickpeas canned, drained and rinsed; 150 g fresh spinach; 0.5 tsp salt; 0.25 tsp black pepper freshly ground; 2 tbsp fresh parsley chopped (optional)

This hearty vegan stew features tender chickpeas and fresh spinach simmered in a rich, smoky tomato broth. It's a comforting and nutritious one-pot meal perfect for a weeknight dinner.

An original recipe by Forkin

Total time: 50 min
Serves: 4
Difficulty: Easy
Per serving: 265 kcal

VeganVegetarianGluten-free

Mise en place

Ingredients

2 tbspolive oil
1 pcsyellow onion, finely chopped
3 clovegarlic, minced
1.5 tspsmoked paprika
0.5 tspcumin
400 gcrushed tomatoes
480 mlvegetable broth
425 gchickpeas, canned, drained and rinsed
150 gfresh spinach
0.5 tspsalt
0.25 tspblack pepper, freshly ground

garnish

2 tbspfresh parsley, chopped(optional)

Equipment

measuring cups · knife · cutting board · large pot · measuring spoons · wooden spoon

The method

Step by step

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
About 1 min
Cook’s note: Ensure the pot is large enough to hold all ingredients comfortably.
2
Add the yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
About 7 min
Cook’s note: Don't rush this step; properly softened onions add sweetness to the stew.
3
Stir in the garlic, smoked paprika, and cumin. Cook for another minute until fragrant.
About 1 min
Cook’s note: Be careful not to burn the garlic; it can turn bitter quickly.
4
Pour in the crushed tomatoes and vegetable broth. Add the chickpeas, salt, and black pepper.
About 1 min
5
Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 20 minutes, allowing the flavors to meld.
About 20 min
Cook’s note: A gentle simmer is key to developing a rich flavor without overcooking.
6
Stir in the fresh spinach a handful at a time, allowing each batch to wilt before adding more.
About 5 min
Cook’s note: Spinach will reduce significantly in volume as it cooks down.
7
Continue to simmer for another 5 minutes, or until the spinach is fully wilted and the stew is heated through.
About 5 min
8
Taste and adjust seasonings as needed.
Cook’s note: A pinch more salt or a dash of hot sauce can elevate the flavors.
9
Serve hot, garnished with fresh parsley if desired.
Cook’s note: This stew pairs wonderfully with crusty bread for dipping.

Per serving

Nutrition

75%Score

Calories: 264.7kcal
Protein: 10.8g
Carbs: 35.8g
Fat: 10.2g
Fibre: 9.8g
Sugar: 9.1g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover stew in an airtight container in the refrigerator.

Reheating

Reheat gently on the stovetop over medium-low heat, stirring occasionally, until warmed through. Add a splash of broth or water if it's too thick.