Mediterranean Diet Spinach and Chickpea Stew

Warm up your dinner table with this hearty Mediterranean Diet Spinach and Chickpea Stew, a wholesome one-pot dish brimming with vibrant flavors and nourishing ingredients. This easy-to-make recipe combines tender chickpeas, nutrient-rich spinach, and tangy diced tomatoes in a savory broth seasoned with earthy cumin, paprika, and coriander. Finished with a bright splash of lemon juice and fresh parsley, this stew is the perfect balance of comfort and freshness. Ready in just 40 minutes, it's a satisfying vegan meal ideal for weeknight dinners or meal prep. Serve it with crusty whole-grain bread or over brown rice to soak up every flavorful bite of this plant-based Mediterranean-inspired delight!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 4 minced garlic cloves
• 6 cups fresh spinach
• 2 15-ounce cans, drained and rinsed canned chickpeas
• 1 14-ounce can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup chopped fresh parsley
• 1 medium, juiced lemon

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5-7 minutes, or until translucent.

Step 3

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

Step 4

Add the ground cumin, paprika, and ground coriander, stirring to coat the onion and garlic with the spices.

Step 5

Pour in the vegetable broth, diced tomatoes, and chickpeas, and bring the mixture to a simmer.

Step 6

Lower the heat slightly and let the stew cook for about 10 minutes, stirring occasionally.

Step 7

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

Step 8

Season with salt and black pepper, adjusting to taste.

Step 9

Simmer for another 5 minutes to allow the flavors to meld together.

Step 10

Turn off the heat and stir in the lemon juice and chopped parsley.

Step 11

Serve the stew warm with crusty whole-grain bread or over brown rice for a complete meal.

Nutrition Facts

Serving size	(2595.2g)

Amount per serving	% Daily Value*
Calories	1562.5

Total Fat 51.0g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 5.6g
Cholesterol 0mg	0%
Sodium 6512.3mg	0%
Total Carbohydrate 225.9g	0%
Dietary Fiber 60.9g	0%
Total Sugars 51.9g
Protein 63.5g	0%

Vitamin D 0IU	0%
Calcium 830.1mg	0%
Iron 25.1mg	0%
Potassium 4387.0mg	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: 28.4%

Protein: 15.7%

Carbs: 55.9%