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    Home » Soups

    Spinach Stew

    Published: May 18, 2023 · by Nico

    Jump to Recipe

    Spinach stew with chickpeas is an easy, healthy, and satisfying dish you can enjoy with rice or bread as a weeknight dinner or hearty lunch.

    Ours is a comforting vegetarian and vegan-friendly recipe inspired by Eastern Mediterranean cooking and made with simple ingredients and spices such as olive oil, onion, garlic, and cumin.

    Chickpea Spinach stew with lemon
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Storage
    • More stews and soups
    • More chickpea ideas
    • Recipe

    Check out our best easy dinner recipe collection!

    If you want something healthy, quick, easy, nourishing, and tasty for your weeknight dinners, look no further than this spinach and chickpea stew.

    This dish is popular in many countries, especially in Eastern Mediterranean and Middle Eastern cooking.

    For the recipe, we drew inspiration from Palestinian "Sabanekh bil hummus", a wonderful combination of fresh spinach, tender chickpeas, and fragrant spices.

    This spinach stew is excellent with rice or warm pita bread for lunch or dinner, and it's also a great recipe for meal prep as its flavor gets better the next day as the ingredients have time to meld.

    We were so impressed by this recipe because it's really easy to make, and it tastes incredible! Let's see how to make it.

    Chickpea Spinach Stew on rice with spoon

    Ingredients

    spinach stew ingredients

    Olive oil

    You can use extra virgin olive oil, olive oil, or any other vegetable oil suitable for cooking.

    We use the oil to make the flavor base with onion, garlic, and spices and infuse the recipe with a beautiful round, fragrant, and warm flavor.

    Onion

    Use white or yellow onion; chopped coarsely. When gently fried with oil, onion adds a wonderful flavor to the stew.

    Garlic

    Fresh garlic is a must here. Press it, grate it, or mince it with a knife, then gently fry it with the onion without burning it.

    Cumin and coriander

    Ground cumin and coriander are lovely with chickpeas and spinach; we recommend adding both.

    Vegetable broth

    Pick your favorite vegetable broth. You can use a regular one or a reduced sodium one. You can even make vegetable stock yourself if you have the time.

    Chickpeas

    Canned chickpeas are excellent if you are short on time. Just drain them and rinse them under cold water.

    Alternatively, go for dry chickpeas that you first boil in plenty of lightly salted water for one to two hours or until tender.

    Spinach

    You can use fresh spinach or frozen spinach.

    Substitute spinach with kale or Swiss chard.

    Salt and pepper

    Lemon

    Serve the spinach stew with lemon wedges to squeeze on top right before eating. The acidity of the lemon juice will freshen up and boost the flavors of this dish.

    Pine nuts

    Pine nuts are optional but are used often in Eastern Mediterranean cooking, so we like to add them on top of the stew to add a delicious nutty flavor.

    Toast the pine nuts for a few minutes on a nonstick pan until they turn golden brown.

    Rice

    We usually serve the stew with boiled rice. You can use white or brown basmati rice.

    Substitute warm pita bread (or any other bread) for rice.

    Yogurt

    Optionally, you can top the stew with plain, Greek, or non-dairy yogurt. Even better, top it with a creamy and tasty yogurt tahini sauce.

    Chickpea Spinach Stew with yogurt dressing

    Instructions

    Warm the olive oil in a large skillet or Dutch oven, then add coarsely chopped onion and fry it for 3 minutes on medium heat, stirring often.

    Add pressed or grated garlic, ground cumin, and ground coriander, and fry for one more minute or until you smell the spices' fragrant aroma.

    roasted spices and onion in a pot

    Add the rinsed and drained chickpeas, salt, and black pepper, give it a quick stir, then add vegetable broth and spinach.

    You might not be able to add all the spinach at the same time. Let them wilt for a minute if that's the case, then add the rest.

    Cover with a lid, bring to a boil, lower the heat, crack the top open, and let simmer for about 20 minutes.

    chickpeas, broth and spinach

    Taste and adjust for salt, then serve on boiled rice topped with toasted pine nuts and a squeeze of lemon juice.

    Tip: you can toast the pine nuts on a non-stick pan on medium-low heat for 1 minute or until golden brown.

    Chickpea Spinach Stew on rice with lemon

    Optionally, top it with plain yogurt, Greek yogurt, or non-dairy yogurt, or try a dollop of our yogurt tahini sauce.

    Chickpea Spinach Stew with tahini yogurt

    Serving suggestions

    If you don't feel like rice, you can serve this spinach stew with warm pita bread or Naan bread next to a refreshing side salad like:

    • Fattoush (pita bread, cucumber, tomato, romaine lettuce, radish, bell pepper, etc.)
    • Tabbouleh (parsley, tomato, bulgur, scallion, mint leaves, lemon juice, etc.)
    • Shirazi (cucumber, tomato, white onion, dried mint, lime juice, etc.)
    • Tomato cucumber salad (tomato, cucumber, red onion, olive oil, basil leaves, etc.)
    • Shirazi salad
      Shirazi Salad
    • Tabbouleh recipe
      Tabbouleh (Tabouli Recipe)
    • Tomato cucumber salad in a white bowl
      Cucumber Tomato Salad
    • Fattoush with fresh herbs and fried pita
      Fattoush

    Storage

    Make ahead: spinach stew is an excellent recipe to make several hours ahead because its flavor improves after a few hours it's made as the flavors have time to meld. It's also perfect for meal prep as it keeps well for several days.

    Refrigerator: keep leftovers in an airtight container in the fridge for up to 4 days.

    Freezer: let the stew cool down completely, then transfer it to a freezer-friendly container and freeze for up to 3 months. Thaw slowly in the fridge or the microwave.

    Reheat: warm up the spinach stew in the microwave or stovetop.

    More stews and soups

    Get more wholesome and comforting stew inspiration with these vegetable-packed favorites:

    • Chickpea stew (chickpeas, sweet potatoes, cumin, canned tomatoes, parsley, onion, etc.)
    • Italian bean stew (pinto beans, celery, onion, carrot, canned tomatoes, parsley, etc.)
    • Tuscan bean soup (white beans, kale, cabbage, carrot, onion, garlic, vegetable broth, etc.)
    • Lentil vegetable soup (lentils, spinach, potato, carrot, onion, garlic, cumin, etc.)
    • Chickpea Stew with naan bread
      Chickpea Stew
    • Bean stew in a bowl with fork
      Bean Stew
    • Tuscan soup with spoon and bread
      Tuscan Soup
    • Lentil vegetable soup with spoon
      Lentil Vegetable Soup

    More chickpea ideas

    These easy and healthy chickpea recipes are great for weeknight dinners:

    • Chickpea soup (canned tomatoes, vegetable broth, chickpeas, potatoes, rosemary, etc.)
    • Pasta e ceci (ditalini pasta, chickpeas, canned tomatoes, garlic, rosemary, olive oil, etc.)
    • Easy chickpea salad (cherry tomatoes, olives, cucumber, chickpeas, corn, parsley, etc.)
    • Chickpea curry (coconut milk, chickpeas, turmeric, curry, garlic, coriander, parsley, etc.)
    • chickpea salad
      Chickpea Salad
    • chickpea soup with bread
      Chickpea Soup
    • chickpea curry with fork and lemon
      Chickpea Curry
    • pasta and chickpeas with spoon
      Pasta with Chickpea (Pasta e Ceci)

    For many more dinner ideas, check out our mains category page.

    Recipe

    Chickpea Spinach Stew with pine nuts

    Spinach Stew

    Author: Nico
    Spinach stew with chickpeas is an easy, healthy, and satisfying dish you can enjoy with rice or bread as a weeknight dinner or hearty lunch.
    Ours is a comforting vegetarian and vegan-friendly recipe inspired by Eastern Mediterranean cooking and made with simple ingredients and spices such as olive oil, onion, garlic, and cumin.
    Print Recipe Pin Recipe Share Recipe
    5 from 2 votes
    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Total Time 35 minutes mins
    Course Main
    Cuisine Eastern Mediterranean
    Servings 4 - 6 people
    Calories 281 kcal

    Ingredients
     
     

    • 2 tablespoons olive oil
    • 1 large onion chopped
    • 4 cloves garlic pressed or grated
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 2 cans (15-ounce each) chickpeas or 3 cups cooked chickpeas
    • 2 cups vegetable stock
    • 1 pound spinach
    • 1 teaspoon salt
    • ¼ teaspoon black pepper
    • 1 lemon in wedges
    • 2 tablespoons pine nuts toasted

    Serve with

    • rice
    • pita bread or naan bread
    • yogurt tahini sauce
    Keep screen on

    Instructions
     

    • Warm 2 tablespoons olive oil in a large pot, then add 1 large onion (chopped) and fry it for 3 minutes stirring often.
      Add 4 cloves garlic (pressed or grated), 1 teaspoon ground cumin, 1 teaspoon ground coriander, and fry for 1 more minute.
      roasted spices and onion in a pot
    • Add 2 cans (15-ounce each) chickpeas (drained), 2 cups vegetable stock, 1 pound spinach, 1 teaspoon salt, and ¼ teaspoon black pepper.
      Stir and let simmer partly covered for 20 minutes.
      chickpeas, broth and spinach
    • Taste and adjust for salt, then serve on boiled rice or next to warm pita bread topped with 2 tablespoons pine nuts lightly toasted on a pan 1 lemon cut into wedges.
      Chickpea Spinach Stew on rice with lemon
    • Optionally, you can top with yogurt tahini sauce, or plain, Greek, or non-dairy yogurt.
      Chickpea Spinach Stew with tahini yogurt

    Video Recipe

    Chickpea Spinach Stew in 30 mins

    Notes

    Nutrition information is an estimate for 1 serving of spinach stew out of 4, without rice or bread.
    STORAGE
    Make ahead: spinach stew is an excellent recipe to make several hours ahead because its flavor improves after a few hours it's made as the flavors have time to meld. It's also perfect for meal prep as it keeps well for several days.
    Refrigerator: keep leftovers in an airtight container in the fridge for up to 4 days.
    Freezer: let the stew cool down completely, then transfer it to a freezer-friendly container and freeze for up to 3 months. Thaw slowly in the fridge or the microwave.
    Reheat: warm up the spinach stew in the microwave or stovetop.
     

    Nutritional Values

    Nutrition Facts
    Spinach Stew
    Amount per Serving
    Calories
    281
    % Daily Value*
    Fat
     
    15
    g
    23
    %
    Saturated Fat
     
    2
    g
    13
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    7
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    972
    mg
    28
    %
    Carbohydrates
     
    30
    g
    10
    %
    Dietary Fiber
     
    10
    g
    42
    %
    Sugar
     
    4
    g
    4
    %
    Protein
     
    11
    g
    22
    %
    Vitamin A
     
    10918
    IU
    218
    %
    Vitamin B6
     
    1
    mg
    50
    %
    Vitamin C
     
    50
    mg
    61
    %
    Vitamin E
     
    4
    mg
    27
    %
    Vitamin K
     
    556
    µg
    530
    %
    Calcium
     
    186
    mg
    19
    %
    Folate
     
    263
    µg
    66
    %
    Iron
     
    6
    mg
    33
    %
    Manganese
     
    3
    mg
    150
    %
    Magnesium
     
    151
    mg
    38
    %
    Zinc
     
    2
    mg
    13
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked this spinach stew, you might also enjoy the following:

    • meatless meals with dinner and lunch
      40 Easy Meatless Meals
    • Tasty vegetarian meal ideas
      30 Tasty Vegetarian Recipes
    • best soup recipes with toppings
      20 Best Soup Recipes (with Toppings)
    • best chickpea recipes with roasted veggies and salads
      35 Best Chickpea Recipes

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

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