Spicy Chickpea and Spinach Stew: Hearty Vegan Comfort in a Bowl

Few things comfort the soul like a steaming bowl of stew — and this Spicy Chickpea and Spinach Stew delivers warmth, depth, and nourishment in every spoonful. Drawing inspiration from Mediterranean and North African flavors, this vegan one-pot dish balances smoky paprika, garlic, and cumin with the freshness of spinach and the heartiness of chickpeas.

The result? A perfectly spiced, protein-rich meal that’s as easy to make as it is satisfying. Whether you’re looking for a quick weeknight dinner, a meal-prep favorite, or a healthy winter warmer, this stew ticks every box.

Packed with fiber, iron, and plant protein, it’s not only comforting but also deeply nourishing — proof that simple ingredients can create extraordinary flavor.

Ingredients (Serves 4–6)

Main Stew Ingredients

• 2 tbsp (30 ml) olive oil

• 1 medium onion, finely diced

• 3 garlic cloves, minced

• 1 tsp (5 g) ground cumin

• 1 tsp (5 g) smoked paprika

• ½ tsp (2 g) ground coriander

• ½ tsp (2 g) red pepper flakes (adjust to spice preference)

• 1 (400 g / 14 oz) can diced tomatoes

• 2 (400 g / 14 oz each) cans chickpeas, drained and rinsed

• 2 cups (480 ml) vegetable broth

• 2 cups (60 g) fresh spinach leaves (or kale)

• 1 tbsp (15 ml) tomato paste

• 1 tsp (5 ml) lemon juice (for brightness)

• Salt and pepper, to taste

Optional Add-Ins

• 1 small sweet potato, diced, for sweetness

• ½ tsp chili powder for extra heat

• 1 tbsp coconut cream for a richer texture

Substitutions & Notes

• Oil-free: Sauté in water or broth.

• No tomatoes: Substitute with roasted red pepper purée.

• Leafy greens: Use Swiss chard or baby kale if spinach isn’t available.

• Low-sodium: Use low-sodium broth and unsalted canned chickpeas.

Instructions

1. Sauté the Aromatics (5 min): In a large pot, heat olive oil over medium heat. Add onion and cook until soft and translucent. Stir in garlic and sauté for another 30 seconds until fragrant.

2. Add Spices (1 min): Stir in cumin, smoked paprika, coriander, and red pepper flakes. Cook briefly to toast the spices and release their aroma.

3. Build the Base (5 min): Add tomato paste and diced tomatoes. Stir well and let simmer for 5 minutes to concentrate flavor.

4. Add Chickpeas & Broth (10 min): Pour in chickpeas and vegetable broth. Stir and bring to a simmer.

5. Simmer (15 min): Let the stew cook uncovered until slightly thickened and the flavors meld.

6. Add Spinach (2 min): Stir in fresh spinach just before serving. Allow it to wilt gently.

7. Finish (1 min): Add lemon juice, adjust seasoning, and drizzle with olive oil before serving.

Pro Tip: For thicker texture, mash a few chickpeas with the back of a spoon directly in the pot.

Recipe Info Box

Nutrition Information (Per Serving)

(Based on USDA data estimates)

Nutritional Highlights:
This stew is rich in plant-based protein from chickpeas and iron from spinach. The smoked paprika and garlic add antioxidant properties, while olive oil contributes heart-healthy fats.

Nutrition disclaimer: Estimates vary based on exact brands and quantities.

Tips, Variations & Notes

1. Make It Creamy: Stir in coconut cream or cashew butter at the end.

2. Add Grains: Serve over quinoa, couscous, or brown rice for a complete meal.

3. Spice It Up: Add harissa paste or cayenne pepper for extra heat.

4. Add Veggies: Include bell peppers, zucchini, or carrots.

5. Batch Cooking: Double the recipe and freeze for up to 2 months.

6. Storage: Keeps up to 4 days refrigerated.

7. Budget-Friendly: Use dry chickpeas — soak overnight, then cook before adding.

8. Protein Boost: Mix in lentils for extra texture.

9. Low-Fat: Skip oil and use broth to sauté.

10. Serving Idea: Top with vegan yogurt or tahini drizzle for creaminess.

Equipment Needed

• Large pot or Dutch oven

• Wooden spoon or ladle

• Measuring cups and spoons

• Knife and cutting board

• Can opener

• Blender (optional, for smoother texture)

FAQs

1. Can I use dried chickpeas?
   Yes — soak overnight, boil until tender, and use 3 cups cooked chickpeas.

2. Can I make this in a slow cooker?
   Absolutely. Cook on low for 6 hours or high for 3 hours.

3. Is this recipe freezer-friendly?
   Yes — freeze in airtight containers up to 2 months.

4. Can I substitute spinach?
   Kale or Swiss chard works beautifully.

5. Is it kid-friendly?
   Reduce chili flakes for a mild, family-friendly version.

6. What’s the best oil to use?
   Olive oil gives the best flavor, but avocado oil also works.

7. How can I make it thicker?
   Mash some chickpeas or simmer longer uncovered.

8. Can I make it oil-free?
   Sauté onions in broth instead of oil.

9. Can I serve this cold?
   It’s best served warm, but can be enjoyed at room temperature.

10. How can I boost protein?
    Add lentils, tofu cubes, or quinoa.

Recipe Story & Cultural Context

This dish draws inspiration from Mediterranean, Middle Eastern, and North African stews, where chickpeas are a beloved staple — hearty, versatile, and affordable. Versions of this recipe appear in Moroccan tagines, Spanish chickpea soups, and Indian chana masala, each adding a unique regional flair.

Our vegan spicy chickpea and spinach stew blends these influences into a simple, one-pot modern classic — easy enough for weeknights, nourishing enough for family gatherings, and full of bold, plant-based flavor that celebrates global culinary traditions.

Pairing Suggestions

• Sides: Warm flatbread, garlic naan, or crusty sourdough.

• Drinks: Mint tea, lemon-infused water, or chilled rosé.

• Desserts: Vegan baklava or citrus fruit salad.

• Occasions: Weeknight dinners, winter lunches, or healthy meal prep.

Conclusion

This Spicy Chickpea and Spinach Stew proves that comfort food can be both vibrant and wholesome. It’s hearty, full of flavor, and endlessly adaptable — perfect for vegans, vegetarians, or anyone craving a warm, nourishing bowl of goodness.

✨ Make it once, and it’ll become your go-to weeknight favorite!

👉 If you try this recipe, share your photos with #ChickpeaSpinachStew, tag us, and leave a comment — we’d love to see your creations!

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