Mediterranean Chickpea and Spinach Stew
Experience the Mediterranean in a bowl with this vibrant, hearty chickpea and spinach stew. Bursting with flavors from aromatic herbs, savory tomatoes, and fresh spinach, this dish is a protein-rich vegetarian meal that can satisfy both as a main course served over couscous or quinoa, or as a flavorful side dish. Ready in under 60 minutes, it's perfect for a weeknight dinner or a cozy weekend meal.
4
Servings
N/A
Calories
15
Ingredients
Ingredients
onion
1 medium (diced)
olive oil
1 tablespoon (none)
garlic cloves
2 (minced)
canned diced tomatoes
28 ounces (none)
canned garbanzo beans
15 ounces (rinsed and drained)
vegetable broth
14.5 ounces (none)
tomato paste
2 tablespoons (none)
dried rosemary
1/2 teaspoon (none)
dried oregano
2 teaspoons (none)
all purpose Greek seasoning
1 teaspoon (none)
salt
1/4 teaspoon (none)
pepper
1/4 teaspoon (none)
fresh Baby Spinach
6 ounces (none)
chopped fresh parsley
2 tablespoons (none)
crumbled feta cheese
to taste (optional)
Instructions
1
Heat olive oil in a large Dutch oven over medium heat.
2
Add the diced onion and sauté for 6-8 minutes, or until the onions are tender and translucent.
3
Stir in the minced garlic and cook for an additional minute, allowing the garlic to become fragrant.
4
Add the canned diced tomatoes, rinsed and drained garbanzo beans, vegetable broth, tomato paste, dried rosemary, dried oregano, Greek seasoning, salt, and pepper. Mix well.
5
Bring the mixture to a boil, then reduce the heat to low.
6
Simmer the stew uncovered, stirring occasionally, for 15 minutes to allow the flavors to meld.
7
Stir in the fresh baby spinach and chopped parsley, cooking for another 5 minutes until the spinach is wilted and bright green.
8
Remove from heat and let the stew sit for a minute or two to thicken slightly.
9
Serve hot, optionally topped with crumbled feta cheese for added richness. Enjoy it as a main dish over couscous or as a standalone stew.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chickpea and Spinach Stew?
It is a vibrant, hearty, protein-rich vegetarian meal featuring garbanzo beans, fresh spinach, aromatic herbs, and savory tomatoes.
How long does it take to make this stew?
The dish is quick and easy, taking less than 60 minutes from start to finish.
Is this recipe vegetarian?
Yes, the recipe is completely vegetarian and can be made vegan if the optional feta cheese is omitted.
How many servings does this recipe yield?
This recipe is designed to provide 4 servings.
What are the main protein sources in this dish?
The primary protein source is canned garbanzo beans (chickpeas).
What kind of spinach should I use?
Fresh baby spinach is recommended for the best flavor and texture.
How do I serve Mediterranean Chickpea and Spinach Stew?
It can be served as a main course over couscous or quinoa, or enjoyed as a standalone flavorful side dish.
Do I need to rinse the garbanzo beans?
Yes, the recipe specifies that the canned garbanzo beans should be rinsed and drained before adding them to the stew.
What seasonings are used in this stew?
The flavor comes from dried rosemary, dried oregano, Greek seasoning, salt, pepper, and fresh parsley.
Can I add cheese to this stew?
Yes, crumbling feta cheese on top before serving adds a lovely richness and saltiness.
What type of broth is used?
The recipe calls for vegetable broth to keep the dish vegetarian.
How long should the stew simmer?
After reaching a boil, reduce the heat and simmer uncovered for 15 minutes to let the flavors meld.
When do I add the fresh spinach?
Add the spinach at the very end and cook for about 5 minutes until it is wilted and bright green.
What type of tomatoes are required?
The recipe uses 28 ounces of canned diced tomatoes.
Is there a specific cooking vessel recommended?
A large Dutch oven is recommended for heating the oil and simmering the stew.
Can I use frozen spinach instead of fresh?
While fresh is preferred, frozen spinach can be used if thawed and squeezed dry first.
What is the role of tomato paste in this recipe?
Tomato paste adds a concentrated tomato flavor and helps to thicken the stew.
Is this recipe gluten-free?
The ingredients listed are naturally gluten-free, but always check your broth and seasoning labels to be sure.
Can I store leftovers of this stew?
Yes, it can be stored in an airtight container in the refrigerator for 3-4 days.
Does this stew freeze well?
Yes, chickpea stews generally freeze well for up to 3 months.
How much olive oil is needed?
You will need 1 tablespoon of olive oil for sautéing the onions.
Can I substitute the garbanzo beans?
Yes, cannellini beans or great northern beans would work well as a substitute.
What does Greek seasoning contain?
It typically contains a blend of oregano, garlic, onion, and sometimes mint or cinnamon.
Should I cover the pot while simmering?
No, the instructions recommend simmering the stew uncovered.
How many garlic cloves are in the recipe?
The recipe calls for 2 minced garlic cloves.
Can I make this stew spicier?
Yes, you can add a pinch of red pepper flakes when adding the other seasonings.
How do I thicken the stew if it is too thin?
Letting the stew sit for a minute or two after removing from heat will allow it to thicken naturally.
Is this dish high in protein?
Yes, thanks to the chickpeas, it is considered a protein-rich vegetarian meal.
What size onion should I use?
One medium diced onion is sufficient.
Can I use fresh rosemary instead of dried?
Yes, but use about three times the amount of fresh rosemary as you would dried.