Low Fat Spinach and Chickpea Stew

Warm, comforting, and packed with wholesome ingredients, this Low Fat Spinach and Chickpea Stew is the ultimate healthy one-pot meal. Made with tender chickpeas, vibrant baby spinach, and a medley of fragrant spices like cumin, coriander, and turmeric, this stew delivers bold, earthy flavors while keeping things light and nutritious. A splash of zesty lemon juice brightens up the dish, and optional fresh cilantro adds a burst of herbal freshness. Ready in just 35 minutes and perfect for meal prep, this gluten-free and plant-based recipe is low in fat and high in fiber, making it an ideal choice for busy weeknights or hearty lunches. Serve it with a slice of whole-grain bread or a scoop of rice for a complete, soul-satisfying meal that’s as healthy as it is delicious.

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 teaspoons olive oil
• 1 medium (diced) yellow onion
• 3 cloves (minced) garlic
• 1 teaspoons ground cumin
• 1 teaspoons ground coriander
• 0.5 teaspoons ground turmeric
• 0.5 teaspoons paprika
• 1 15-ounce can canned diced tomatoes (low sodium)
• 1 15-ounce can canned chickpeas (rinsed and drained)
• 2 cups low-sodium vegetable broth
• 4 cups baby spinach
• 1 tablespoons lemon juice
• 0.5 teaspoons (or to taste) salt
• 0.25 teaspoons (or to taste) black pepper
• 2 tablespoons (chopped) fresh cilantro (optional, for garnish)

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, ground turmeric, and paprika. Cook for 1-2 minutes until the spices are fragrant.

Step 4

Add the canned diced tomatoes (with their juices) and cook for another 2-3 minutes, stirring frequently.

Step 5

Stir in the chickpeas and vegetable broth. Bring the mixture to a simmer and let it cook for 10-12 minutes, allowing the flavors to meld together.

Step 6

Add the baby spinach to the pot a handful at a time, stirring until it wilts into the stew.

Step 7

Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

Step 8

Simmer for another 2-3 minutes to ensure all ingredients are heated through.

Step 9

Ladle the stew into bowls and garnish with fresh cilantro, if desired. Serve warm.

Nutrition Facts

Serving size	(1213.0g)

Amount per serving	% Daily Value*
Calories	974.5

Total Fat 26.2g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 2293.6mg	0%
Total Carbohydrate 146.2g	0%
Dietary Fiber 39.8g	0%
Total Sugars 29.0g
Protein 44.8g	0%

Vitamin D 0IU	0%
Calcium 428.9mg	0%
Iron 20.0mg	0%
Potassium 2030.9mg	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: 23.6%

Protein: 17.9%

Carbs: 58.5%