Name: Mediterranean Chickpea Stew with Spinach & Feta
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 medium yellow onion, diced; 4 cloves garlic, minced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1/4 teaspoon red pepper flakes (optional); 2 tablespoons tomato paste; 2 (15 oz) cans chickpeas, drained and rinsed; 1 (14 oz) can chopped tomatoes; 1 cup vegetable stock; Salt and pepper, to taste; 3-4 cups fresh spinach; 1/2 cup crumbled feta cheese; Fresh parsley, for garnish (optional)

Why You’ll Love Mediterranean Chickpea Stew with Spinach & Feta Recipe

Ready in about 20 minutes — perfect for a busy weeknight.
Packed with protein and fibre from the chickpeas and spinach.
Bold Mediterranean flavours with minimal fuss.
One‑pot cooking means fewer dishes to wash.
Great as leftovers and easy to reheat.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 tablespoon olive oil
2 medium red onions, diced (about 1½ cups)
2 cloves garlic, minced
1 teaspoon dried oregano
½ teaspoon cayenne powder
¼ teaspoon ground cloves
1 (15 oz / 400 g) can chopped tomatoes
1 cup (240 ml) vegetable stock (low sodium recommended)
1 tablespoon balsamic vinegar
2 (15 oz / 400 g each) cans chickpeas, drained
3 cups packed fresh spinach
½ cup (75 g) crumbled feta
½ teaspoon salt (or to taste)
Red chili flakes, optional
Fresh parsley, optional

Directions

Heat the olive oil in a large skillet or sauce pot over medium heat. Add the diced red onions and sauté for about 5 minutes, until softened.
Add the minced garlic, dried oregano, cayenne powder, and ground cloves; cook for about 1 minute until fragrant.
Stir in the chopped tomatoes, vegetable stock, and balsamic vinegar. Bring to a boil, then reduce to a simmer. Let the mixture cook for 7‑10 minutes, stirring occasionally, until the sauce thickens slightly.
Stir in the drained chickpeas, fresh spinach, and crumbled feta. Cover and cook for another 2‑3 minutes, until the chickpeas are heated through and the spinach has wilted.
Season with salt (and optional red chili flakes and fresh parsley) to taste. Serve immediately.

Servings and timing

Serves: 5
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Variations

Add chopped artichoke hearts or Kalamata olives for extra Mediterranean flavour.
Swap the spinach for kale or Swiss chard if you prefer.
Use goat cheese instead of feta for a creamier texture.
Omit the cayenne or increase it for more heat.
For a vegan version, skip the feta or use a plant‑based feta alternative.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 5 days. Reheat gently on the stovetop or in the microwave until warmed through. If the sauce has thickened too much, stir in a splash of water or vegetable stock before reheating.

FAQs

What type of chickpeas should I use?

You can use canned chickpeas (drained and rinsed) for convenience. If you prefer, you could cook dried chickpeas ahead of time and use about 2½ cups cooked to replace the two cans.

Can I make this gluten‑free?

Yes – the recipe is naturally gluten‑free provided your vegetable stock and canned tomatoes don’t contain added gluten‑based additives.

Can I freeze this stew?

Yes, you can freeze it. Put the cooled stew into freezer‑safe containers and freeze up to 2‑3 months. Thaw overnight in the fridge before reheating.

How can I make this spicier?

Increase the cayenne powder or add a pinch of red pepper flakes or chopped fresh chili when you add the garlic and spices.

What else can I serve with this dish?

This stew is excellent with crusty bread, gluten‑free flatbread, or over mashed potatoes or cauliflower mash to soak up the sauce.

Can I use fresh tomatoes instead of canned?

Yes – you can substitute about 3 cups chopped fresh ripe tomatoes. You may need to cook slightly longer to allow them to break down and thicken.

Is the feta essential?

Feta adds a tangy, salty finish that complements the stew. You can omit it for a dairy‑free version or use a vegan crumbly cheese to keep the flavour profile.

Can I add meat to this recipe?

Yes – you could add cooked diced chicken or turkey, or browned sausage slices when you add the chickpeas. Adjust seasoning accordingly.

Will the spinach wilt too much if I leave it overnight?

If you plan to serve leftovers, you can stir in the spinach fresh when reheating so it retains some texture rather than becoming overly wilted.

How do I adjust the seasoning if the sauce seems bland?

Taste after adding chickpeas and spinach; if it seems mild, add a little more salt, a squeeze of lemon juice for brightness, or extra herbs and spices to your preference.

Conclusion

This Mediterranean chickpea stew with spinach and feta brings together simplicity and robust flavour in one satisfying vegetarian meal. With minimal prep and a one‑pan method, it’s ideal for weeknight dinners or meal‑prepping ahead. Whether you stick to the original version or explore the variations, you’ll enjoy a wholesome dish that’s easy, nutritious, and delicious.