Chickpea Spinach Stew Comfort (Printable Version)

Savory chickpeas and fresh spinach simmer with Mediterranean spices for a hearty, plant-based main dish.

# What You'll Need:

→ Vegetables

01 - 2 tablespoons olive oil
02 - 1 large onion, finely chopped
03 - 2 garlic cloves, minced
04 - 2 medium carrots, diced
05 - 1 red bell pepper, diced
06 - 4 cups fresh spinach, roughly chopped

→ Legumes

07 - 2 cans chickpeas (15 ounces each), drained and rinsed

→ Liquids

08 - 1 can diced tomatoes (14 ounces), with juice
09 - 2 cups vegetable broth

→ Spices

10 - 1 teaspoon ground cumin
11 - 1 teaspoon smoked paprika
12 - 1/2 teaspoon ground coriander
13 - 1/4 teaspoon red pepper flakes (optional)
14 - Salt and black pepper, to taste

→ Garnish

15 - Fresh lemon wedges
16 - Chopped fresh parsley

# How To Make:

01 - Heat olive oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes until translucent.
02 - Add garlic, diced carrots, and red bell pepper. Sauté for an additional 4 to 5 minutes until vegetables are tender.
03 - Stir in ground cumin, smoked paprika, ground coriander, and red pepper flakes. Cook for 1 minute, allowing spices to bloom.
04 - Incorporate chickpeas, diced tomatoes with juice, and vegetable broth. Bring mixture to a boil, then reduce heat and simmer uncovered for 15 minutes.
05 - Fold in spinach and cook for 2 to 3 minutes until wilted. Season with salt and black pepper according to preference.
06 - Ladle stew into bowls and garnish with fresh lemon wedges and chopped parsley. Serve hot.

# Expert Advice:

01 -
  • Ready in under an hour
  • Uses everyday pantry staples
  • Delivers tons of plant-based protein and fiber
  • Flexible to adapt with seasonal vegetables
02 -
  • High in fiber and plant protein
  • Totally vegan and gluten-free
  • Freezes well and tastes better after storing overnight
03 -
  • Mash a small handful of chickpeas into the broth for a creamier texture
  • Toast garlic and spices before liquids for bold flavor
  • Always taste the stew after adding spinach and tweak salt lemon and herbs to make it yours
  • Quality vegetable broth really makes the difference and do not skip the fresh garnishes

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