Description
This Mediterranean Chickpea Stew with Spinach & Feta is a hearty, comforting, and flavorful vegetarian dish featuring a savory tomato base, protein-rich chickpeas, tender spinach, and tangy feta cheese. It’s easy to prepare and perfect for a healthy weeknight dinner.
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)
Instructions
- Heat olive oil in a large pan over a medium heat.
- Add the diced onion and sauté for about 5 minutes until soft and translucent.
- Stir in the garlic, cumin, smoked paprika, and red pepper flakes. Cook for 1-2 minutes until fragrant.
- Mix in the tomato paste and cook for another minute to deepen the flavor.
- Add chickpeas, chopped tomatoes, and vegetable stock. Stir well and bring to a simmer.
- Season with salt and pepper to taste.
- Simmer uncovered for 10-15 minutes to thicken slightly and allow the flavors to blend.
- Stir in the spinach and cook for another 1-2 minutes until wilted.
- Remove from heat and stir in the crumbled feta cheese.
- Garnish with fresh parsley before serving, if desired.
Notes
- For a vegan version, omit the feta or use a dairy-free alternative.
- Serve with crusty bread, rice, or couscous for a more filling meal.
- Leftovers can be stored in the fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 336
- Sugar: 7g
- Sodium: 728mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 17mg
