Dairy-Free Hearty Spinach Stew

Warm, nourishing, and packed with plant-powered goodness, this Dairy-Free Hearty Spinach Stew is the ultimate comfort food for any occasion. Bursting with vibrant vegetables like carrots, celery, and potatoes, this wholesome stew is enriched with tender chickpeas and fresh spinach, making it both filling and nutritious. Seasoned with aromatic herbs such as thyme and oregano, and finished with a zesty hint of lemon and fresh parsley, every spoonful is brimming with rich, savory flavors. Perfect for weeknight dinners or meal prep, this one-pot recipe comes together in just an hour and is entirely dairy-free, gluten-free, and vegan-friendly. Pair it with crusty bread or serve it solo for a satisfying and hearty meal that everyone will love.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 garlic cloves, minced
• 2 medium carrots, diced
• 3 celery stalks, diced
• 3 medium potatoes, peeled and cubed
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 14.5 ounces canned chopped tomatoes
• 2 cups cooked chickpeas, drained and rinsed
• 6 cups fresh spinach, roughly chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and sauté for another 1 minute until fragrant.

Step 4

Add the diced carrots, celery, and cubed potatoes to the pot, and cook for 5 minutes, stirring occasionally.

Step 5

Pour in the vegetable broth, then add the bay leaf, thyme, and oregano.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes.

Step 7

Stir in the canned chopped tomatoes and chickpeas, and continue to simmer uncovered for another 10 minutes, or until the vegetables are tender.

Step 8

Add the chopped spinach to the pot, and cook for an additional 5 minutes, or until the spinach is wilted.

Step 9

Season the stew with salt and black pepper.

Step 10

Remove the bay leaf from the pot and stir in the lemon juice for added freshness.

Step 11

Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(3968.6g)

Amount per serving	% Daily Value*
Calories	2353.4

Total Fat 55.6g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 7559.0mg	0%
Total Carbohydrate 396.3g	0%
Dietary Fiber 86.1g	0%
Total Sugars 78.7g
Protein 94.6g	0%

Vitamin D 0IU	0%
Calcium 1306.1mg	0%
Iron 41.4mg	0%
Potassium 11209.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.3%

Protein: 15.4%

Carbs: 64.3%