Of all the recipes that have graced my kitchen over the years, there are a select few that I return to time and time again. They aren’t necessarily the most complex or the most extravagant, but they possess a unique kind of magic. This Simple Chickpea Spinach Stew is one of those recipes. I first made it on a whim one chilly Tuesday evening when the thought of a complicated meal felt utterly exhausting. I needed something nourishing, quick, and made from ingredients I already had in my pantry. What emerged from the pot that night was nothing short of a revelation. It was warm, aromatic, and deeply satisfying. The creamy texture from the partially mashed chickpeas, the vibrant green of the wilted spinach, and the gentle heat from the spices created a symphony of flavors that felt both exotic and as comforting as a childhood favorite. My family, initially skeptical of a “stew without meat,” were instantly won over. Plates were cleaned, and there were even requests for seconds. Now, it’s a staple in our home, our go-to meal for busy weeknights, a comforting bowl for when someone feels under the weather, and a perfect, hearty dish to serve when friends drop by. It’s a testament to the fact that simple, humble ingredients can come together to create something truly spectacular.

Ingredients

• 2 tablespoons Olive Oil: A quality extra-virgin olive oil serves as the flavorful foundation for sautéing our aromatics.
• 1 large Yellow Onion: Finely chopped, this provides a sweet, aromatic base that deepens the stew’s flavor.
• 4 cloves Garlic: Minced or finely grated, garlic adds a pungent, savory kick that is essential to the dish.
• 1 inch Ginger: Freshly grated, ginger brings a warm, zesty spice that brightens the entire stew.
• 1 teaspoon Ground Cumin: An earthy, warm spice that pairs beautifully with chickpeas.
• 1 teaspoon Ground Coriander: Adds a citrusy, slightly sweet note that complements the cumin.
• 1 teaspoon Smoked Paprika: Lends a subtle, smoky depth and a beautiful reddish hue to the stew.
• ½ teaspoon Turmeric Powder: Provides a warm, peppery flavor and a vibrant golden color.
• ¼ teaspoon Cayenne Pepper: Optional, but a pinch adds a gentle background heat. Adjust to your preference.
• 2 (15-ounce) cans Chickpeas: Also known as garbanzo beans, these are the protein-packed, hearty stars of our stew. Be sure to rinse and drain them well.
• 1 (28-ounce) can Crushed Tomatoes: This forms the rich, tangy, and savory liquid base of the stew.
• 1 (13.5-ounce) can Full-Fat Coconut Milk: The secret to an incredibly creamy, luxurious texture that balances the acidity of the tomatoes.
• 2 cups Vegetable Broth: Used to thin the stew to the perfect consistency and add another layer of savory flavor.
• 1 teaspoon Sea Salt: Or to taste, for enhancing all the flavors.
• ½ teaspoon Black Pepper: Freshly ground for the best flavor.
• 5 ounces Fresh Baby Spinach: A huge pile of fresh spinach wilts down to add vibrant color, nutrients, and a tender bite.
• 1 Lemon: The juice of half a lemon, added at the end, brightens and lifts all the flavors. The other half can be cut into wedges for serving.

Instructions

1. Sauté the Aromatics: Place a large pot or Dutch oven over medium heat. Add the olive oil. Once it shimmers, add the finely chopped yellow onion and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the onion is soft, translucent, and just beginning to turn golden. This step builds the crucial first layer of flavor.
2. Bloom the Spices: Add the minced garlic and grated ginger to the pot. Stir constantly for about 1 minute until fragrant. Be careful not to let the garlic burn. Add the ground cumin, ground coriander, smoked paprika, turmeric, and cayenne pepper (if using). Stir continuously for another 30-45 seconds. This process, known as “blooming,” toasts the spices and unlocks their full aromatic potential.
3. Combine the Core Ingredients: Pour in the can of crushed tomatoes, stirring to scrape up any flavorful bits stuck to the bottom of the pot. Add the two cans of rinsed and drained chickpeas, the full-fat coconut milk, and the vegetable broth. Season with the sea salt and black pepper. Stir everything together until well combined.
4. Simmer and Thicken: Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for at least 20 minutes. This allows the flavors to meld and deepen. After 20 minutes, uncover the stew. Using the back of a wooden spoon or a potato masher, gently press against some of the chickpeas against the side of the pot to mash them. Mashing about a quarter to a third of the chickpeas will help to naturally thicken the stew and create a wonderfully creamy consistency.
5. Wilt the Spinach: Increase the heat slightly to a steady simmer. Add the fresh baby spinach to the pot in large handfuls. It will look like a lot, but it wilts down significantly. Gently stir the spinach into the hot stew until it has completely wilted. This should only take 2-3 minutes.
6. The Finishing Touch: Turn off the heat. Squeeze in the juice of half a lemon. Stir it through the stew. This final acidic touch is crucial—it brightens up all the rich, earthy flavors and makes the entire dish taste fresh and vibrant.
7. Rest and Serve: Let the stew rest for 5 minutes off the heat before serving. This allows the flavors to settle. Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice as desired. Serve hot.

Nutrition Facts

• Servings: 6
• Calories per Serving: Approximately 420 kcal
• Protein (Approx. 12g per serving): The chickpeas provide a substantial amount of plant-based protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
• Fiber (Approx. 11g per serving): This stew is rich in dietary fiber from the chickpeas, spinach, and tomatoes. Fiber is crucial for digestive health, regulating blood sugar levels, and promoting satiety.
• Iron (Approx. 25% of DV): Spinach and chickpeas are both excellent sources of iron, a vital mineral for transporting oxygen in the blood and preventing fatigue.
• Vitamin A (Approx. 60% of DV): The abundance of spinach provides a significant amount of Vitamin A, which is essential for vision, immune system health, and cell growth.
• Potassium (Approx. 20% of DV): The tomatoes and spinach contribute a healthy dose of potassium, which helps regulate fluid balance, muscle contractions, and nerve signals.

Preparation Time

This is a true weeknight wonder. The total time from chopping the first onion to serving the final bowl is approximately 45 minutes.

• Prep Time: 15 minutes (chopping onion, garlic, and gathering spices)
• Cook Time: 30 minutes (sautéing, simmering, and wilting)

How to Serve

This stew is wonderfully versatile and can be served in many delicious ways. Here are some of our favorite combinations:

• With Hearty Grains:
  • Fluffy Quinoa: A protein-packed, gluten-free option that soaks up the stew’s sauce beautifully.
  • Brown Rice: Offers a nutty flavor and chewy texture that stands up well to the hearty stew.
  • Long-Grain Basmati Rice: A classic pairing, its fragrant aroma complements the spices perfectly.
  • Creamy Polenta: Serving the stew over a bed of soft, creamy polenta creates an incredibly comforting and satisfying meal.
• With Breads for Dipping:
  • Crusty Sourdough Bread: There is nothing better than tearing off a piece of crusty bread to mop up every last bit of the delicious sauce.
  • Warm Naan or Roti: Leaning into the Indian-inspired spice profile, warm, soft naan bread is the perfect vessel for scooping up the stew. Garlic naan is particularly good.
  • Toasted Pita Bread: Cut into wedges, toasted pita provides a satisfying crunch.
• With Toppings and Garnishes:
  • A Dollop of Creaminess: A spoonful of plain Greek yogurt (or a dairy-free coconut or cashew yogurt for a vegan option) adds a cool, tangy contrast.
  • Fresh Herbs: A generous sprinkle of freshly chopped cilantro or parsley adds a burst of freshness and color.
  • Extra Heat: A pinch of red pepper flakes or a drizzle of chili oil for those who like it spicy.
  • A Squeeze of Lemon: Always serve with extra lemon wedges on the side for guests to brighten their own bowls to their liking.

Additional Tips

1. Make it Even Creamier: While the mashed chickpeas and coconut milk add significant creaminess, for an ultra-luxurious version, you can stir in 2 tablespoons of tahini (sesame paste) along with the coconut milk. It adds a nutty richness that is absolutely divine.
2. Control the Spice: The beauty of this recipe is its adaptability. If you are sensitive to heat, omit the cayenne pepper entirely. If you are a spice lover, feel free to add a finely chopped chili pepper (like a jalapeño or serrano) along with the onion at the beginning.
3. Boost the Veggies: This stew is a great canvas for clearing out your vegetable drawer. Feel free to add 1 cup of diced carrots or celery with the onions, or stir in a cup of diced bell peppers, zucchini, or sweet potato chunks along with the crushed tomatoes. You may need to add a splash more broth and increase the simmer time to ensure they cook through.
4. Fresh vs. Frozen Spinach: While fresh baby spinach is recommended for its delicate texture, you can absolutely use frozen spinach in a pinch. Thaw a 10-ounce package of frozen spinach completely and squeeze out as much water as possible before adding it to the stew at the end. This prevents the stew from becoming watery.
5. The Mashing Technique Matters: Don’t overdo the mashing. You want to maintain plenty of whole chickpeas for texture. Aim to mash just enough to create a creamy, thick broth while still having distinct bites of chickpeas throughout. A potato masher works great for this, just a few gentle presses is all you need.
6. Don’t Skip the Lemon: It can be tempting to skip the final step, but the squeeze of fresh lemon juice is non-negotiable. It cuts through the richness of the coconut milk and the earthiness of the spices, making all the flavors pop. It truly transforms the dish from good to great.
7. Meal Prep for Success: This stew is a meal prepper’s dream as the flavors get even better the next day. You can cook a full batch on a Sunday and portion it into airtight containers for quick and healthy lunches or dinners throughout the week. It reheats beautifully on the stove or in the microwave.
8. Make it Fully Vegan: This recipe is easily made 100% vegan. It is naturally dairy-free thanks to the coconut milk. The only consideration for serving is to use a vegan yogurt alternative (like coconut, soy, or cashew-based yogurt) instead of Greek yogurt for a creamy topping.

FAQ Section

1. Can I use dried chickpeas instead of canned?
Yes, you absolutely can, and it’s very cost-effective. You will need to plan ahead, however. To replace two 15-ounce cans, start with about 1.5 cups of dried chickpeas. You’ll need to soak them overnight in a large bowl of water. The next day, drain the soaking water, place the chickpeas in a pot with fresh water, bring to a boil, then simmer for 1 to 1.5 hours, or until they are tender. Once cooked, they are ready to be used in the recipe as directed in step 3.

2. Is this Chickpea Spinach Stew gluten-free?
Yes, the stew itself is naturally gluten-free. All the core ingredients—chickpeas, spinach, tomatoes, coconut milk, and spices—do not contain gluten. To ensure your entire meal is gluten-free, simply be mindful of how you serve it. Pair it with gluten-free grains like quinoa or rice, and serve it with certified gluten-free bread instead of traditional naan or sourdough.

3. How long will this stew last in the refrigerator?
This stew stores exceptionally well. Once it has cooled completely, transfer it to an airtight container and it will keep in the refrigerator for up to 5 days. In fact, many people find that the flavors deepen and become even more delicious on the second or third day, making it perfect for leftovers.

4. Can I freeze this stew?
Yes, this stew freezes beautifully. Let it cool completely, then portion it into freezer-safe containers or bags, leaving about an inch of space at the top for expansion. It can be frozen for up to 3 months. To reheat, thaw it overnight in the refrigerator and then gently warm it on the stovetop or in the microwave. Note that the spinach’s texture might be slightly softer after freezing and thawing, but the overall flavor will be just as good.

5. What other greens can I use besides spinach?
Spinach is great because it wilts quickly, but other hearty greens work well too. You could use kale (Tuscan/Lacinato or curly), but you’ll need to remove the tough stems, chop the leaves, and add them to the stew about 10 minutes earlier than you would the spinach to give them time to become tender. Swiss chard is another excellent option; just chop the leaves and tender stems and add them as you would kale.

6. My stew seems too thin (or too thick). How can I fix it?
This is an easy fix!

• If your stew is too thin: Allow it to simmer uncovered for an additional 10-15 minutes. This will allow some of the excess liquid to evaporate and the stew to naturally reduce and thicken. You can also mash a few more chickpeas to help thicken it further.
• If your stew is too thick: Simply stir in a splash of vegetable broth or water until you reach your desired consistency. Be sure to taste it after and adjust the salt and seasoning if needed.

7. What specifically makes this stew a healthy choice?
This stew is a nutritional powerhouse. The chickpeas are packed with plant-based protein and fiber, promoting satiety and digestive health. The spinach is loaded with vitamins A, C, and K, as well as iron and antioxidants. The tomatoes are a fantastic source of lycopene, a powerful antioxidant linked to reduced risk of certain diseases. The spices like turmeric have anti-inflammatory properties. Finally, using olive oil and coconut milk provides healthy fats. It’s a well-rounded meal in a single bowl.

8. Can I add meat to this recipe for non-vegetarian family members?
While the stew is designed to be a standout vegetarian dish, it is very adaptable. If you want to add some meat, you could brown 1 pound of ground beef or turkey after cooking the onions and before adding the garlic and spices. Alternatively, you could stir in shredded rotisserie chicken or sliced, pre-cooked sausage towards the end of the cooking time, just allowing it to heat through. This allows you to cater to different dietary preferences while using the same delicious base.