This vibrant spinach, tomato, and chickpea stew is a quick, nourishing meal that’s perfect for busy weekdays.
Packed with plant-based protein and fiber from chickpeas, vitamin-rich spinach, and heart-healthy olive oil, it’s both satisfying and light.
Low in saturated fat and carbs, this stew warms the soul while supporting healthy digestion, making it an effortless, wholesome option for lunch, dinner, or meal prep.
Spinach, Tomato & Chickpea Stew
Equipment
- 1 large soup pot
- 1 wooden spoon or spatula
- 1 Cutting board
- 1 Chef’s Knife
- Measuring spoons
Ingredients
- 1 tablespoon olive oil
- ½ cup red onion chopped
- 3 cloves garlic minced
- 1 can 796 ml stewed tomatoes
- 1 can 540 ml chickpeas, drained and rinsed
- 1 –2 teaspoons vegetable bouillon or seasoning
- 6 cups baby spinach
Instructions
- Prepare Your Ingredients: Before turning on the stove, gather all your ingredients. Chop the red onion finely and mince the garlic cloves. Drain and rinse the canned chickpeas thoroughly to remove excess sodium and any canning liquid. Open the can of stewed tomatoes and have your vegetable bouillon or seasoning ready. Rinse the baby spinach leaves and pat them dry. Preparing everything beforehand ensures a smooth, stress-free cooking process.
- Heat the Olive Oil: Place a large soup pot over medium heat and pour in 1 tablespoon of olive oil. Allow the oil to warm until it shimmers slightly—this ensures it’s hot enough to release flavors from the aromatics. Using good-quality olive oil adds heart-healthy monounsaturated fats and enhances the flavor of the stew.
- Sauté the Onions: Add the chopped red onion to the heated oil. Stir frequently with a wooden spoon or spatula to coat the onions in oil evenly. Cook for about 4–5 minutes, or until the onions become soft, translucent, and slightly golden. This step develops a natural sweetness in the stew, forming a flavorful base.
- Cook the Garlic: Add the minced garlic to the onions and sauté for 1–2 minutes. Stir continuously to prevent the garlic from burning, which can make it taste bitter. The aroma of garlic will fill your kitchen and create a savory foundation for the stew. Garlic not only adds flavor but also provides beneficial antioxidants.
- Add Tomatoes and Chickpeas: Pour in the stewed tomatoes along with their juices, and add the drained chickpeas to the pot. Stir well to combine all ingredients evenly. Break up the tomatoes slightly with your spoon to release their natural juices and create a thicker, rich stew. The chickpeas add plant-based protein and fiber, making the dish hearty and filling.
- Season the Stew: Sprinkle 1–2 teaspoons of vegetable bouillon or your chosen seasoning into the mixture. Taste as you go, adjusting to your preference. Seasoning is essential to balance the flavors of tomato, chickpeas, and spinach. You can also add a pinch of black pepper or a dash of smoked paprika for extra depth if desired.
- Simmer and Blend Flavors: Turn the heat to low and let the stew simmer gently for 5–10 minutes. Cover the pot partially with a lid to prevent excessive evaporation but allow steam to escape. Stir occasionally to ensure nothing sticks to the bottom. Simmering melds the flavors together and warms the chickpeas throughout.
- Wilt the Spinach: Add the fresh baby spinach to the stew in batches, stirring after each addition. The heat will wilt the leaves within 1–2 minutes, turning them a vibrant green while preserving nutrients. Ensure all spinach is evenly distributed and softened. Spinach provides iron, vitamins A and C, and adds freshness to the stew.
- Taste and Adjust: Before serving, taste the stew and adjust the seasoning if necessary. Add a little more bouillon, salt, or pepper if desired. This final check ensures every bite is perfectly balanced with a harmonious mix of savory, earthy, and fresh flavors.
- Serve and Enjoy: Ladle the stew into bowls while still hot. It can be enjoyed on its own for a light, nutritious meal, or paired with crusty bread, rice, or quinoa for a heartier option. Garnish with a drizzle of olive oil or a sprinkle of fresh herbs like parsley for extra flavor and visual appeal. Enjoy the warmth, nourishment, and simplicity of this wholesome, one-pot meal.
Notes
- Use fresh baby spinach for the best texture; frozen spinach works if added slightly earlier in cooking.
- Adjust seasoning to your taste; consider adding smoked paprika, cumin, or chili flakes for extra flavor.
- Chickpeas can be substituted with cannellini, black, or kidney beans for variety.
- Double the recipe easily for meal prep or larger family portions.
- Lightly mash a few chickpeas while simmering for a creamier stew texture.
- Use the canned tomato juices to enhance richness without adding extra broth.
- Avoid overcooking spinach to preserve its vibrant color and delicate nutrients.
- High-quality olive oil added at the end improves flavor and heart-healthy fats.
Chef’s Secrets For Best Results
To achieve a stew that’s both flavorful and nutrient-rich, cook the onions slowly until translucent—this develops natural sweetness without needing extra sugar.
Toasting the garlic gently ensures it imparts aroma without bitterness.
Use the juices from the canned tomatoes for added richness, and avoid overcooking the spinach to preserve its vibrant color and delicate texture.
For a creamier consistency, lightly mash a few chickpeas with the back of your spoon while simmering.
High-quality olive oil added at the end enhances flavor and nutrition.
Serving Suggestions For Every Meal
This stew is a hearty, plant-based option that pairs beautifully with many sides.
Serve over fluffy rice, quinoa, or bulgur for a filling meal, or enjoy with warm, crusty bread to soak up the tomato-rich broth.
A dollop of plain yogurt or a sprinkle of fresh herbs such as parsley, cilantro, or basil adds brightness.
For a heartier bowl, top with roasted nuts, seeds, or a few sautéed mushrooms.
It’s equally satisfying as a lunch, dinner, or even a light brunch option.
Storage Tips To Keep Fresh
Allow the stew to cool completely before storing.
Transfer leftovers to an airtight container and refrigerate for up to 3–4 days.
The flavors often deepen overnight, making it even more delicious the next day.
For longer storage, freeze in portion-sized containers for up to 2–3 months.
When reheating, warm gently over medium heat and add a splash of water or vegetable broth to restore its original consistency.
Spinach tends to release water during storage, so stirring before serving ensures even texture.
Frequently Asked Questions
1. Can I use frozen spinach instead?
Yes! Frozen spinach works well, but make sure to thaw and drain excess water first.
Add it slightly earlier in the cooking process since it takes longer to release moisture and wilt fully.
2. How can I make this stew spicier?
Add chili flakes, smoked paprika, or a dash of cayenne pepper while sautéing the onions and garlic.
This infuses the entire stew with a gentle heat without overpowering the flavors.
3. Can I substitute chickpeas with other beans?
Absolutely. Cannellini, black, or kidney beans are excellent alternatives.
Keep in mind cooking times and texture differences—canned beans are easiest, but cooked-from-scratch beans can add even more flavor.
4. Is this recipe suitable for meal prep?
Yes! This stew holds up well in the fridge for 3–4 days and can also be frozen in individual portions.
It’s perfect for batch cooking and provides a convenient, healthy meal option for the week.
5. Can I add extra vegetables?
Definitely! Zucchini, bell peppers, or carrots can be added for variety.
Chop them into small pieces and add them when simmering with tomatoes and chickpeas to ensure they cook evenly without becoming mushy.
