Vegan Chickpea and Spinach Stew

Vegan Chickpea and Spinach Stew is a hearty, nutritious, and flavorful plant-based dish that is perfect for any season. This stew combines protein-packed chickpeas, vibrant spinach, and aromatic vegetables simmered in a savory broth infused with garlic, onions, tomatoes, and warming spices. The result is a comforting and filling stew that is both satisfying and wholesome.

This recipe is ideal for busy weeknights, meal prep, or cozy family dinners. It’s naturally vegan, packed with fiber, iron, and plant-based protein, and has a rich depth of flavor that comes from layering spices and fresh ingredients. The creamy texture of the chickpeas paired with tender spinach makes each bite comforting, while the spices add complexity without overwhelming the palate.

Why I Love This Recipe

I love this recipe because it is simple yet full of flavor. The chickpeas provide a hearty texture that makes the stew filling, while the fresh spinach adds brightness and freshness. The combination of spices like cumin, paprika, and a touch of chili elevates the dish, making it fragrant and warming.

This stew is also incredibly versatile. You can adjust the vegetables, spices, and consistency to suit your taste. It’s a recipe that proves vegan meals can be just as comforting, hearty, and delicious as any meat-based stew.

Why It’s a Must-Try Dish

This dish is a must-try because it delivers on taste, nutrition, and convenience. It’s naturally vegan and gluten-free, making it accessible for most dietary preferences. It’s also packed with protein and iron from the chickpeas and spinach, ensuring a balanced and satisfying meal.

The stew is easy to prepare, requires minimal ingredients, and can be made in one pot, making cleanup simple. It’s perfect for anyone looking to enjoy a comforting, flavorful, and healthy plant-based meal.

Recipe Details

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4 servings
Calories: Approximately 280 kcal per serving
Course: Main Course
Cuisine: Vegan / Mediterranean

Ingredients

For the Stew

2 tablespoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 large carrot, diced
1 red bell pepper, diced
1 can (15 oz) diced tomatoes
1 can (15 oz) chickpeas, drained and rinsed
3 cups fresh spinach, washed and roughly chopped
2 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon turmeric
¼ teaspoon chili flakes (optional)
Salt and black pepper, to taste
Juice of ½ lemon
Fresh parsley or cilantro, chopped for garnish

Cooking Directions Overview

1. Heat olive oil and sauté onions, garlic, and vegetables.
2. Add spices, chickpeas, diced tomatoes, and vegetable broth; simmer.
3. Stir in spinach and cook until wilted.
4. Adjust seasoning and finish with lemon juice.
5. Serve hot, garnished with fresh herbs.

Step-by-Step Preparation Method

Step 1: Sauté Aromatics and Vegetables

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and sauté for 3–4 minutes until translucent.
3. Add minced garlic, diced carrot, and bell pepper; cook for another 3–4 minutes until vegetables are slightly softened.

Step 2: Add Spices and Chickpeas

1. Stir in ground cumin, smoked paprika, turmeric, chili flakes, salt, and black pepper.
2. Cook for 1 minute to release the aromas.
3. Add the chickpeas and diced tomatoes, mixing well.

Step 3: Simmer the Stew

1. Pour in the vegetable broth and bring the mixture to a gentle simmer.
2. Reduce heat and simmer uncovered for 15 minutes, allowing flavors to meld.

Step 4: Add Spinach

1. Stir in the fresh spinach and cook for 2–3 minutes until wilted.
2. Taste and adjust seasoning, adding more salt, pepper, or spices if needed.

Step 5: Finish with Lemon Juice

1. Squeeze the juice of half a lemon into the stew for brightness.
2. Stir gently to combine.

Step 6: Serve

1. Ladle the stew into bowls and garnish with chopped parsley or cilantro.
2. Serve with crusty bread, rice, or quinoa if desired.

How to Serve

Serve the stew hot in individual bowls, garnished with fresh herbs. Pair it with crusty bread, flatbreads, or cooked grains like rice or quinoa for a complete meal. You can also top it with a dollop of vegan yogurt or avocado slices for added creaminess.

Recipe Tips

• Use fresh spinach for the best texture, but frozen spinach can be used in a pinch.
• Adjust the consistency by adding more vegetable broth if you prefer a soupier stew.
• For added depth, roast the chickpeas before adding them to the stew.
• Balance the flavors with lemon juice at the end; it brightens the dish.
• Make it spicier by adding extra chili flakes or a dash of hot sauce.

Variations

1. Creamy Coconut Version: Add ½ cup coconut milk for a creamy, rich stew.
2. Mediterranean Style: Add olives, sun-dried tomatoes, and fresh oregano.
3. Hearty Root Vegetable Version: Include sweet potatoes, parsnips, or turnips for extra heartiness.
4. Protein Boost: Add cooked lentils or tempeh cubes.
5. Spicy Version: Incorporate harissa paste or chopped fresh chili for a more intense heat.

Freezing and Storage Time

Refrigeration: Store leftover stew in an airtight container for up to 4 days.
Freezing: Freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove.
Reheating: Reheat on medium heat, adding a splash of water or vegetable broth if needed to loosen the consistency.

Special Equipment Needed

Large pot or Dutch oven
Knife and cutting board
Wooden spoon or spatula
Measuring spoons
Citrus juicer (optional)

Conclusion

Vegan Chickpea and Spinach Stew is a flavorful, wholesome, and versatile plant-based meal that is both satisfying and nourishing. Packed with protein, fiber, and vitamins, it’s perfect for weeknight dinners, meal prep, or a cozy comfort meal. The combination of chickpeas, spinach, aromatic vegetables, and warming spices creates a stew that is hearty yet light, simple yet delicious. This recipe proves that vegan meals can be comforting, hearty, and utterly satisfying, making it a must-try for anyone seeking a healthy and flavorful plant-based dish.