Chickpea Spinach Stew Bowl

Name: Chickpea Spinach Stew Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 2 cups fresh spinach, chopped; 1 medium onion, diced; 2 cloves garlic, minced; 1 can (14 oz) diced tomatoes; 1 cup vegetable broth; 1 teaspoon ground cumin; 1 teaspoon paprika; Salt and pepper to taste; Olive oil for cooking

Highlighted under: Nutritious Food Recipes

A hearty and nutritious bowl of Chickpea Spinach Stew that brings together the goodness of chickpeas and fresh spinach, perfect for a wholesome meal.

Created by

Emily

Last updated on 2025-12-31T20:30:31.168Z

This Chickpea Spinach Stew Bowl is a delightful fusion of flavors and textures. Perfect for chilly evenings, this stew is packed with protein and nutrients from chickpeas and greens.

        Why You'll Love This Recipe
        Rich in protein and fiber to keep you full
Bursting with fresh flavors from spinach and spices
Quick to prepare, making it perfect for weeknight dinners

      

Nutritious Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, are a powerhouse of nutrition. They are an excellent source of plant-based protein, making them a favorite among vegetarians and vegans. Just one cup of chickpeas provides approximately 15 grams of protein, which helps in building and repairing tissues. Additionally, they are rich in dietary fiber, which aids digestion and keeps you feeling full longer, making them a fantastic ingredient for weight management.

Beyond protein and fiber, chickpeas are packed with essential vitamins and minerals. They contain significant amounts of folate, iron, magnesium, and potassium. Folate is particularly important for cell division and can help prevent neural tube defects in pregnant women. Incorporating chickpeas into your diet can contribute to overall health and well-being.

Why Spinach is a Superfood

Spinach is often hailed as a superfood, and for good reason. This leafy green is low in calories but high in nutrients, including vitamins A, C, and K, as well as iron and calcium. Vitamin K is essential for bone health, while vitamin A supports eye health and immune function. Adding spinach to your meals not only boosts nutritional content but also enhances flavor and texture.

Moreover, spinach is loaded with antioxidants, which play a crucial role in fighting oxidative stress in the body. This can help reduce the risk of chronic diseases and promote overall health. The combination of spinach and chickpeas in this stew makes for a delightful meal that’s not just delicious but also incredibly beneficial for your body.

Perfect for Meal Prep

One of the greatest advantages of this Chickpea Spinach Stew Bowl is its suitability for meal prepping. You can make a large batch and store it in the refrigerator for up to five days or freeze it for longer storage. This makes it a convenient option for busy weeknights when you want to eat healthily without spending too much time in the kitchen.

To reheat, simply warm it on the stove or in the microwave, and you'll have a nutritious meal ready in minutes. You can also customize your bowl by adding different grains like quinoa or brown rice, or even topping it with avocado or a dollop of yogurt for added creaminess. The versatility of this stew makes it a go-to recipe for anyone looking to simplify their meal planning.

Ingredients

Main Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 cups fresh spinach, chopped
1 medium onion, diced
2 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 cup vegetable broth
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper to taste
Olive oil for cooking

These ingredients come together to create a comforting bowl of goodness.

Instructions

Sauté Aromatics

In a large pot, heat a tablespoon of olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Add Chickpeas and Spices

Add the chickpeas, ground cumin, paprika, salt, and pepper. Stir well to coat the chickpeas with the spices.

Incorporate Tomatoes and Broth

Pour in the diced tomatoes and vegetable broth. Bring the mixture to a simmer and cook for 15 minutes, allowing the flavors to meld.

Add Spinach

Fold in the chopped spinach and let it wilt for a couple of minutes. Adjust seasoning as needed.

Serve

Serve the stew warm in bowls, and enjoy with your favorite bread or grains.

This simple process results in a delicious, hearty stew.

Serving Suggestions

This Chickpea Spinach Stew Bowl is delicious on its own, but you can elevate the experience by pairing it with crusty bread or a side of whole grains. Try serving it over fluffy quinoa or brown rice for a hearty meal that will keep you satisfied. You can also add a sprinkle of feta cheese or a squeeze of lemon juice for an extra burst of flavor.

For a complete dining experience, consider adding a fresh salad on the side. A simple cucumber and tomato salad dressed with olive oil and vinegar complements the flavors of the stew beautifully. This combination not only enhances your meal but also adds a variety of textures and flavors to your plate.

Storage Tips

To store your Chickpea Spinach Stew, allow it to cool completely before transferring it to an airtight container. It can be refrigerated for up to five days. If you're planning to freeze it, portion it into individual servings for easy reheating. Make sure to leave some space in the container, as liquids can expand when frozen.

When ready to enjoy, simply thaw overnight in the refrigerator or use the microwave for quick defrosting. Reheat on the stove until warmed through, stirring occasionally to prevent sticking. This makes enjoying your healthy, homemade stew as convenient as possible!

Customization Ideas

Feel free to customize this Chickpea Spinach Stew Bowl according to your taste preferences or dietary needs. You can add other vegetables like bell peppers, carrots, or zucchini for added nutrition and color. For a spicier kick, consider incorporating red pepper flakes or diced jalapeños.

If you're looking for a creamier texture, you can blend a portion of the stew and mix it back in. Alternatively, stir in some coconut milk or a dollop of Greek yogurt for a rich finish. The possibilities are endless, allowing you to make this dish your own every time you prepare it!

Questions About Recipes

→ Can I use frozen spinach instead of fresh?

Yes, frozen spinach works well. Just thaw and drain excess water before adding it.

→ How long can I store leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Can I make this stew vegan?

Absolutely! This recipe is already vegan as it uses vegetable broth.

→ What can I serve with this stew?

This stew pairs nicely with crusty bread, rice, or quinoa.