Spinach Tomato & Chickpea Stew
A quick, wholesome stew featuring tender chickpeas, fresh spinach, and rich tomatoes. Ready in just 20 minutes, it’s high in plant-based protein, fiber, and heart-healthy fats, making it a perfect healthy lunch or dinner that’s easy, satisfying, and family-friendly.
Equipment
- 1 large soup pot
- 1 wooden spoon or spatula
- 1 knife
- 1 cutting board
- Measuring Spoons
Ingredients
- 1 tablespoon olive oil
- ½ red onion finely chopped
- 3 cloves garlic minced
- 1 can 796 ml stewed tomatoes
- 1 can 540 ml chickpeas, drained and rinsed
- 1 –2 teaspoons vegetable bouillon or to taste
- 6 cups baby spinach
Instructions
- Prepare the Aromatics: Start by gathering your aromatics—red onion and garlic. Peel and finely chop half a red onion, ensuring the pieces are small enough to cook evenly. Peel and mince three garlic cloves. These ingredients will form the flavorful base of the stew, giving it a rich aroma and depth from the very first moment it hits the pan.
- Heat the Olive Oil: Pour one tablespoon of olive oil into a large soup pot and place it over medium heat. Allow the oil to warm for about 30 seconds until it shimmers slightly but does not smoke. Heating the oil first helps to gently soften the onion and release the garlic’s natural fragrance without burning it.
- Sauté the Onions: Add the chopped red onion to the warm olive oil. Stir frequently using a wooden spoon or spatula to ensure even cooking. Cook for about 3–5 minutes, or until the onions become soft, translucent, and slightly golden at the edges. This step is crucial as it develops a sweet, savory flavor base for the stew.
- Add and Cook the Garlic: Add the minced garlic to the pot with the onions. Stir constantly to prevent the garlic from sticking or burning, which can make it taste bitter. Cook for about 1–2 minutes, or until the garlic turns fragrant and lightly golden. This step infuses the oil with a rich, aromatic flavor that will carry through the stew.
- Incorporate the Tomatoes: Open the 796 ml can of stewed tomatoes and pour it into the pot with the onions and garlic. Stir gently to combine. Allow the tomatoes to heat and begin releasing their juices, which creates a flavorful base for the chickpeas and spinach. Simmer gently for 2–3 minutes to meld the flavors together.
- Add the Chickpeas: Drain and rinse the 540 ml can of chickpeas, then add them to the pot. Stir to coat the chickpeas evenly with the tomato mixture. Chickpeas add a hearty texture and plant-based protein, making this stew both satisfying and nutritious.
- Season the Stew: Sprinkle 1–2 teaspoons of vegetable bouillon into the pot, adjusting to taste. Stir thoroughly to dissolve the seasoning into the liquid. Taste the stew and adjust the seasoning if necessary, balancing the saltiness and enhancing the natural sweetness of the tomatoes. This step ensures the stew is well-seasoned and flavorful.
- Simmer to Combine Flavors: Allow the stew to simmer gently over medium-low heat for 5–10 minutes. Stir occasionally to prevent the bottom from sticking. During this simmering stage, the chickpeas absorb the tomato flavors, and the aromatics meld into a rich, cohesive base. This step deepens the flavor and gives the stew a comforting, hearty character.
- Add Fresh Spinach: Once the chickpeas are warmed through and the stew is bubbling lightly, add 6 cups of baby spinach to the pot. Stir immediately to help the spinach wilt evenly. The vibrant green color will stand out beautifully against the rich tomato base, and the leafy greens provide extra nutrients, fiber, and freshness.
- Finish Cooking and Serve: Continue cooking for 2–3 minutes until the spinach has fully wilted but still retains some texture. Taste the stew one last time and adjust the seasoning if needed. Remove the pot from heat. Serve the stew hot, spooned into bowls, either on its own or with a side of crusty bread or rice for a complete, wholesome meal.
Notes
- This stew is naturally plant-based and packed with protein and fiber, making it a nutritious, filling meal.
- You can adjust the seasoning based on your taste preferences; start with 1 teaspoon of bouillon and increase gradually.
- Baby spinach wilts quickly, so add it at the very end to preserve its color, nutrients, and delicate texture.
- For a creamier texture, you can lightly mash some of the chickpeas with a spoon before serving.
- This recipe is extremely flexible—feel free to swap in kale or Swiss chard for the spinach, or add additional vegetables like bell peppers or zucchini.
