Heart-Healthy Spinach and Chickpea Stew

Warm, hearty, and brimming with wholesome ingredients, this Heart-Healthy Spinach and Chickpea Stew is the perfect balance of flavor and nutrition. Infused with aromatic spices like cumin, coriander, and smoked paprika, and enriched with a boost of fresh ginger, this stew delivers a comforting, mildly spiced kick that's ideal for cozy weeknight dinners. Packed with protein-rich chickpeas, vibrant spinach, and a splash of zesty lemon juice, it creates a nutrient-dense, satisfying dish that's both vegan and low in sodium. Ready in just 40 minutes, this easy one-pot recipe is perfect for meal prepping or serving alongside whole-grain bread for a complete heart-healthy meal.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium (chopped) yellow onion
• 4 cloves (minced) garlic
• 1 tablespoon (grated) fresh ginger
• 1.5 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.25 teaspoons crushed red pepper flakes
• 4 cups low-sodium vegetable broth
• 1 14-ounce can diced tomatoes (canned, unsalted)
• 2 cups chickpeas (cooked or canned, rinsed and drained)
• 5 cups (roughly chopped) fresh spinach
• 2 tablespoons fresh lemon juice
• 0.25 teaspoons (optional, for taste) salt
• 0.25 teaspoons black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 5-7 minutes until soft and translucent.

Step 3

Stir in the minced garlic and grated ginger, and cook for another 1-2 minutes until fragrant.

Step 4

Add the ground cumin, coriander, smoked paprika, and crushed red pepper flakes. Stir well to coat the onions in the spices, and cook for 1 minute.

Step 5

Pour in the low-sodium vegetable broth and diced tomatoes, and bring the mixture to a gentle boil.

Step 6

Add the chickpeas to the pot and stir. Reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to meld.

Step 7

Stir in the chopped fresh spinach and cook for 2-3 minutes until the spinach wilts.

Step 8

Turn off the heat and stir in the fresh lemon juice. Season with salt and black pepper to taste, if desired.

Step 9

Ladle the stew into bowls and garnish with chopped fresh parsley before serving.

Step 10

Serve warm with whole-grain bread or brown rice, if desired, for a complete heart-healthy meal.

Nutrition Facts

Serving size	(2148.0g)

Amount per serving	% Daily Value*
Calories	1250.5

Total Fat 41.7g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1965.4mg	0%
Total Carbohydrate 177.5g	0%
Dietary Fiber 46.4g	0%
Total Sugars 44.0g
Protein 49.2g	0%

Vitamin D 0IU	0%
Calcium 559.3mg	0%
Iron 23.9mg	0%
Potassium 3480.9mg	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: 29.3%

Protein: 15.3%

Carbs: 55.4%