Mediterranean Spinach Chickpea Stew L The Mediterranean Dish

An easy spinach recipe!

Spinach is often seen as an ingredient of many in something like a salad, a small side, or maybe thrown in a pot of soup. But in this spinach recipe, it is the star ingredient. This vegan chickpea stew turns chickpeas and a bag of frozen spinach into a hearty meal with onions and bold Eastern Mediterranean flavors including allspice, coriander and paprika, all balanced out with a splash of citrus! There are variations of this spinach stew recipe with tomatoes throughout the Mediterranean and the Middle East. My mom made her spinach stew, Egyptian-style using lean ground beef, but I opted for a vegan option, which is just as hearty and satisfying, thanks to chickpeas! Not only is it hearty and healthy, but this vegan chickpea and spinach stew is also easy to make too. Perfect for busy nights as the weather gets a little chilly!

Spinach: a powerhouse food

It’s no secret that spinach is healthy, some even call it a superfood. But the benefits of spinach are far more what most people realize. Spinach is low in calories and high in protein – just 23 calories and a whopping 2.9 grams of protein in 3.5 ounces, filling you up while keeping calorie count low. But, spinach is also high in:

Fiber Vitamins A, C and K1 Folic acid Iron Calcium

What you’ll need to make this spinach chickpea stew

This spinach stew recipe is made with lots of warm spices, vermicelli noodles, chickpeas to make it extra filling and, of course, a healthy amount of spinach.

Extra virgin olive oil – Use a quality olive oil, like my favorites here. Yellow onion – Finely chopped to infuse flavor throughout the stew. Garlic cloves – Minced garlic adds flavor while not making the dish too garlicky. Kosher salt San Marzano tomatoes – Add them to the stew with their juices. Broth – Chicken and vegetable broth will both work but be sure to use vegetable broth to keep this recipe fully vegan or vegetarian. Spinach – I found frozen chopped spinach to be easiest for this recipe, but see below for instructions on using fresh spinach. Chickpeas – Add protein and work as a replacement for the ground beef often found in this recipe. 1 small can of chickpeas is all you need here, but if you want to cook your own chickpeas from scratch, check out my earlier post for how to cook chickpeas Fresh parsley – Be sure to use fresh parsley, not dried! Spices – This spinach stew is seasoned with a combination of allspice, coriander, paprika, red pepper flakes and black pepper. Vermicelli noodles – Small, extra thin noodles used in many traditional dishes, from Catalan Fideuà (Spanish Seafood Vermicelli) to Lebanese Rice. Stock up at our shop, or use orzo instead. Lemon – A splash of lemon juice lightens up the flavors of the dish.

How to substitute fresh for frozen spinach in this recipe?

I used one 16-ounce bag of frozen spinach for a shortcut, and you do not have to thaw it ahead of time! But if you want to use fresh, you’ll need quite a bit more fresh spinach leaves (stems removed) to make this spinach recipe. The approximate conversion here: 16 ounces frozen spinach = 2 1/2 pounds fresh spinach leaves If you choose to use fresh spinach, you’ll need to add an extra step to this spinach recipe. First, you’ll sauté the fresh spinach in a pan with olive oil until it cooks down. Then, strain it through a colander to press out any extra water and juices. You can season with salt if you desire.

Tips for success

I love how quick and easy this spinach recipe is – it’s one recipe I’m certain that anyone can make! Here are just a few helpful hints.

Don’t skip the lemon juice. The final squeeze of lemon juice really pulls all of the flavors in this recipe together and brightens up the dish. Use all of the spinach! A pound of spinach may seem like a lot (and even more if you’re using fresh) but, trust me, you need all of the spinach. Don’t skimp out on the nutrients or flavors it provides! Simmer for the full flavor. Once the stew boils, it’s important to reduce it to a simmer. While the ingredients may cook faster on high heat, the simmer is essential for infusing all the warm, hearty flavors throughout the dish. Otherwise, you’ll end up with a boring and bland bowl of spinach and chickpeas!

Serving suggestions

Serve this spinach recipe with your favorite bread – day-old crusty bread is perfect for this! – or over rice. Since I include the vermicelli in the recipe, I find that alone turns it into a hearty, filling meal and don’t find the need for extra rice or another grain. You can always add a splash of lemon juice or some fresh parsley on top of the individual bowls. If desired and you’re not keeping this vegan, you can even add a sprinkle of feta on top for some added salty flavor.

How to store leftovers

This spinach recipe is great for leftovers! Store in the fridge in an airtight container for up to 4 days. Reheat on the stove. This is a great stew for lunch meal prep, so you can even store the stew in individual servings for a grab-and-go lunch.

Can I freeze this?

Like most stews, this Mediterranean spinach stew does freeze well. Allow it to cool completely then transfer to freezer safe containers. It will last for up to 3 months in the freezer. Just allow to thaw in the fridge and reheat on the stovetop. For another cozy chickpea stew, be sure to check out our Lablabi recipe. Another delicious vegetarian comfort food!