Low Sodium Spinach and Chickpea Stew

Warm, hearty, and packed with flavor, this Low Sodium Spinach and Chickpea Stew is a wholesome meal that perfectly balances nutrition and taste. Featuring a vibrant medley of tender chickpeas, earthy spinach, and aromatic spices like cumin, smoked paprika, and turmeric, this stew is simmered to perfection in a base of low-sodium vegetable broth and no-salt-added tomatoes. Fresh lemon juice and parsley add a bright finish, making it a satisfying dish that’s low in sodium but high in flavor. Ready in just 45 minutes, this one-pot recipe is ideal for busy weeknights and pairs beautifully with crusty whole-grain bread. Whether you're watching your sodium intake or just looking for a healthy, vegetarian comfort food option, this dish is sure to delight!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium (chopped) Yellow onion
• 3 minced Garlic cloves
• 1 medium (diced) Carrot
• 1 medium (diced) Celery stalk
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Red chili flakes
• 2 15-ounce cans (drained and rinsed) Canned no-salt-added chickpeas
• 1 15-ounce can No-salt-added diced tomatoes
• 4 cups Low-sodium vegetable broth
• 6 cups (packed) Fresh spinach
• 2 tablespoons Lemon juice
• 2 tablespoons (chopped) Fresh parsley
• 0.25 teaspoon (or to taste) Ground black pepper

Directions

Step 1

In a large pot or Dutch oven, heat olive oil over medium heat.

Step 2

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

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.

Step 4

Add cumin, coriander, smoked paprika, turmeric, and red chili flakes to the pot. Stir and cook for 1 minute to toast the spices and release their aroma.

Step 5

Add the drained chickpeas, no-salt-added diced tomatoes, and low-sodium vegetable broth to the pot. Stir well to combine.

Step 6

Bring the mixture to a gentle simmer. Cover the pot and let it cook for 15-20 minutes, allowing the flavors to meld together.

Step 7

Add the fresh spinach to the pot in batches, stirring after each addition, until all the spinach is wilted.

Step 8

Stir in the lemon juice and black pepper. Taste and adjust seasoning if necessary.

Step 9

Remove the pot from heat and garnish the stew with chopped fresh parsley before serving.

Step 10

Serve warm as a standalone dish or with a side of crusty whole-grain bread.

Nutrition Facts

Serving size	(2709.8g)

Amount per serving	% Daily Value*
Calories	1350.2

Total Fat 43.5g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 882.4mg	0%
Total Carbohydrate 193.8g	0%
Dietary Fiber 49.7g	0%
Total Sugars 31.4g
Protein 51.1g	0%

Vitamin D 0IU	0%
Calcium 671.9mg	0%
Iron 27.0mg	0%
Potassium 3768.5mg	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: 28.6%

Protein: 14.9%

Carbs: 56.5%