Hearty and Healthy: Chickpea and Spinach Stew Recipe

Hearty Chickpea and Spinach Stew

Yields: 6 servings Prep time: 20 minutes Cook time: 45 minutes

Ingredients:

• Aromatics:

  • 2 tablespoons olive oil

  • 1 large onion, chopped

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 3 cloves garlic, minced

  • 1 inch ginger, grated (optional)
    

• Spices:

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • ½ teaspoon turmeric powder

  • ½ teaspoon smoked paprika (optional, adds depth)

  • ¼ teaspoon red pepper flakes (optional, for heat)

  • Salt and freshly ground black pepper to taste

    
    

• Liquids & Base:

  • 1 (28-ounce) can crushed tomatoes

  • 4 cups vegetable broth (or chicken broth for non-vegetarian version)
    

• Protein & Greens:

  • 2 (15-ounce) cans chickpeas, rinsed and drained

  • 10 ounces fresh spinach, roughly chopped (or frozen spinach, thawed and squeezed dry)
    

• Finishing Touches (Optional):

  • 1 tablespoon lemon juice

  • Fresh cilantro or parsley, chopped, for garnish

  • Plain yogurt or sour cream, for serving
    

Equipment:

• Large pot or Dutch oven

• Cutting board and knife

• Measuring spoons and cups

• Can opener

• Grater (for ginger, optional)
  

Instructions:

1. Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and slightly translucent.
   

2. Add Garlic and Ginger: Add the minced garlic and grated ginger (if using) to the pot. Cook for another minute, stirring frequently, until fragrant. Be careful not to burn the garlic.
   

3. Bloom the Spices: Add the ground cumin, ground coriander, turmeric powder, smoked paprika (if using), and red pepper flakes (if using) to the pot. Stir well to coat the vegetables and cook for about 1 minute, allowing the spices to bloom and release their aroma.
   

4. Add Liquids and Chickpeas: Pour in the crushed tomatoes and vegetable broth. Stir to combine. Add the rinsed and drained chickpeas. Bring the mixture to a simmer.
   

5. Simmer and Thicken: Reduce the heat to low, cover the pot, and let the stew simmer for at least 30 minutes, or up to an hour. The longer it simmers, the more the flavors will meld and the stew will thicken slightly. Stir occasionally.
   

6. Add Spinach: Add the chopped spinach (fresh or thawed and squeezed dry) to the stew. Stir until the spinach is wilted and incorporated. This should only take a few minutes.
   

7. Season and Finish: Season the stew with salt and freshly ground black pepper to taste. Stir in the lemon juice (if using) for a touch of brightness.
   

8. Serve: Ladle the chickpea and spinach stew into bowls. Garnish with fresh cilantro or parsley, and a dollop of plain yogurt or sour cream, if desired. Serve hot with crusty bread, rice, or quinoa.
   

Tips and Variations:

• Vegetable Variations: Add other vegetables like diced potatoes, sweet potatoes, bell peppers, or zucchini. Add them along with the carrots and celery.

• Protein Boost: Add cooked chicken, sausage, or tofu for extra protein.

• Creamy Stew: Stir in a dollop of coconut milk or heavy cream at the end for a richer, creamier stew.

• Spicy Stew: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier stew.

• Lemon Zest: Add the zest of one lemon along with the juice for extra lemon flavor.

• Make Ahead: This stew can be made ahead of time and reheated. It often tastes even better the next day.
  

Freezing: This stew freezes well. Allow it to cool completely before freezing in airtight containers.