Smoky Chickpea & Spinach Stew (30-Minute, Vegan)
330kcal
Ingredients
- 2 tbsp olive oil
- 1 medium medium onion, diced yellow or white
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika (sweet)
- ¼ tsp chili flakes (optional)
- 2 cans (15 oz/425 g each) chickpeas, drained & rinsed
- 1 can (14.5 oz/410 g) crushed tomatoes 400 g OK
- 1 ¼ cups (300 ml) vegetable broth low-sodium
- 2 cups (60 g) baby spinach, packed
- ½ tsp kosher salt plus more to taste
- 1 tbsp lemon juice fresh
- 2 tbsp chopped parsley (or cilantro)
- Black pepper to taste
- Toasted pine nuts or olive oil optional garnish
Equipment
- 1 Dutch oven or deep skillet with lid, 24–26 cm preferred
- 1 Wooden spoon
- 1 Can strainer for rinsing chickpeas
- 1 Measuring cups & spoons
Instructions
- Warm olive oil over medium heat in a Dutch oven. Sauté onion with a pinch of salt 4–5 minutes until translucent.2 tbsp olive oil, 1 medium medium onion, diced
- Add garlic, cumin, smoked paprika, and chili flakes; stir 30 seconds until fragrant.3 cloves garlic, minced, 1 tsp ground cumin, 1 tsp smoked paprika (sweet), ¼ tsp chili flakes (optional)
- Stir in chickpeas, crushed tomatoes, and vegetable broth. Bring to a simmer and cook 10–12 minutes to thicken slightly.2 cans (15 oz/425 g each) chickpeas, drained & rinsed, 1 can (14.5 oz/410 g) crushed tomatoes, 1 ¼ cups (300 ml) vegetable broth
- Fold in spinach to wilt (1–2 minutes). Season with salt and black pepper.2 cups (60 g) baby spinach, packed, ½ tsp kosher salt, Black pepper to taste
- Finish with lemon juice and parsley. Taste and adjust seasoning. Serve hot with crusty bread; garnish with toasted pine nuts or a swirl of olive oil if desired.1 tbsp lemon juice, 2 tbsp chopped parsley (or cilantro), Toasted pine nuts or olive oil
Nutrition per serving (estimated)
Calories330kcalCarbohydrates44gProtein13gFat10gSaturated Fat1.5gPolyunsaturated Fat2gMonounsaturated Fat6gSodium620mgPotassium800mgFiber11gSugar8gVitamin A3500IUVitamin C20mgCalcium120mgIron4mg
Notes
- Thicker texture: lightly mash 1/2 cup chickpeas in the pot and simmer 2 minutes.
- Heat control: skip chili flakes for mild; smoked paprika alone adds depth.
- Gluten-free: naturally GF when using certified GF vegetable broth.
- Make-ahead: keeps 3 days chilled; reheat gently with a splash of broth.
Private Notes
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