There are some recipes that just instantly feel like a warm hug in a bowl, and this Hearty Vegetarian Spinach Stew has become exactly that in our household. I first stumbled upon the idea while looking for ways to use up a rather enthusiastic bunch of spinach from the garden, wanting something more substantial than a salad but still packed with green goodness. Honestly, I wasn’t sure how the kids would react – “spinach stew” doesn’t always scream “exciting dinner” to younger palates. But the aroma that filled the kitchen as it simmered, rich with garlic, herbs, and a hint of spice, started to win them over. The first spoonful sealed the deal. The combination of tender spinach, creamy beans, sweet vegetables, and a flavourful broth was an instant hit. It was comforting, deeply satisfying, and surprisingly vibrant. Now, it’s a requested regular on our meal plan, especially on cooler evenings or when we need a nourishing boost. It’s proof that vegetarian meals can be incredibly robust and flavourful, and that even humble spinach can be the star of a truly memorable dish. This recipe isn’t just food; it’s become a little bowl of comfort and connection for us, and I’m so excited to share it with you.

Ingredients

Here’s what you’ll need to create this delicious and nourishing vegetarian spinach stew:

• 2 Tablespoons Olive Oil: Extra virgin preferred, for sautéing and adding flavour.
• 1 Large Yellow Onion (approx. 1.5 cups), finely chopped: Forms the sweet and savoury base of the stew.
• 3-4 Cloves Garlic, minced: Adds pungent depth; adjust amount to your preference.
• 2 Medium Carrots (approx. 1 cup), peeled and diced: Provide subtle sweetness and colour.
• 2 Celery Stalks (approx. 1 cup), diced: Contribute a fresh, aromatic element.
• 1 Red Bell Pepper, seeded and diced: Adds sweetness, vibrant colour, and a slight fruity note.
• 1 Teaspoon Dried Oregano: For a classic Mediterranean herbaceous flavour.
• 1 Teaspoon Dried Basil: Complements the oregano with its sweet, peppery notes.
• 1/2 Teaspoon Smoked Paprika: Lends a subtle smokiness and warmth.
• 1/4 Teaspoon Red Pepper Flakes (optional): For a gentle touch of heat; adjust or omit as desired.
• 1 (28-ounce / 800g) Can Diced Tomatoes, undrained: Forms the tangy, liquid base of the stew. Fire-roasted tomatoes add extra depth.
• 4 Cups (approx. 1 Litre) Vegetable Broth: Low-sodium preferred, allows you to control the saltiness.
• 1 (15-ounce / 425g) Can Cannellini Beans (or Great Northern Beans), rinsed and drained: Add creaminess, protein, and substance.
• 1 (15-ounce / 425g) Can Chickpeas (Garbanzo Beans), rinsed and drained: Contribute a nutty flavour and satisfying texture.
• 1 Large Potato (approx. 1 cup), peeled and diced into 1/2-inch cubes: Adds heartiness and helps thicken the stew slightly. Yukon Gold or Russet work well.
• 10-12 Ounces (approx. 280-340g) Fresh Spinach, roughly chopped: The star ingredient! Use mature spinach or baby spinach. Ensure it’s washed thoroughly.
• 1 Teaspoon Salt (or to taste): Enhances all the flavours. Start with less, you can always add more.
• 1/2 Teaspoon Black Pepper (or to taste): Freshly ground preferred for best flavour.
• 1 Tablespoon Lemon Juice, freshly squeezed: Brightens the finished stew and balances the flavours.
• Optional Garnish: Fresh parsley (chopped), fresh dill (chopped), dollop of plain yogurt or sour cream (or vegan alternative), crumbled feta cheese (or vegan alternative), nutritional yeast, toasted nuts/seeds.

Instructions

Follow these steps carefully to create your delicious vegetarian spinach stew:

1. Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Once shimmering, add the chopped onion, diced carrots, and diced celery (this combination is often called a mirepoix). Sauté for 5-7 minutes, stirring occasionally, until the onions become translucent and the vegetables begin to soften.
2. Add Garlic and Bell Pepper: Stir in the minced garlic and diced red bell pepper. Cook for another 2 minutes, stirring frequently, until the garlic is fragrant. Be careful not to burn the garlic.
3. Bloom the Spices: Add the dried oregano, dried basil, smoked paprika, and optional red pepper flakes to the pot. Stir constantly for about 30-60 seconds. Cooking the spices briefly in the oil helps to release their aromas and flavours more effectively.
4. Introduce Tomatoes and Broth: Pour in the undrained diced tomatoes and the vegetable broth. Scrape the bottom of the pot with your spoon to loosen any browned bits (this adds flavour!).
5. Add Beans and Potato: Stir in the rinsed and drained cannellini beans, rinsed and drained chickpeas, and the diced potato.
6. Season and Simmer: Season the mixture with 1 teaspoon of salt and 1/2 teaspoon of black pepper. Stir everything together well. Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer gently for 20-25 minutes, or until the potatoes are tender when pierced with a fork. Stir occasionally to prevent sticking.
7. Wilt the Spinach: Once the potatoes are tender, add the chopped fresh spinach to the pot. It might seem like a lot, but it will wilt down significantly. Stir it into the hot stew. You may need to add it in batches if your pot is very full. Cover the pot again and let it cook for another 5-7 minutes, or just until the spinach is fully wilted and tender.
8. Finish with Lemon Juice: Turn off the heat. Stir in the freshly squeezed lemon juice. This brightens up all the flavours and adds a lovely freshness to the stew.
9. Taste and Adjust Seasoning: Taste the stew carefully. Add more salt, black pepper, or red pepper flakes if needed, according to your preference.
10. Rest and Serve: Let the stew rest for 5-10 minutes off the heat before serving. This allows the flavours to meld together beautifully. Ladle into bowls and add your desired garnishes.

Nutrition Facts

• Servings: This recipe makes approximately 6 generous servings.
• Calories per Serving: Estimated around 300-350 kcal per serving (this can vary based on exact ingredients and serving size).
• Protein: A good source of plant-based protein (approx. 12-15g per serving), primarily from the beans and chickpeas, essential for muscle repair and satiety.
• Fiber: High in dietary fiber (approx. 10-14g per serving) from the vegetables, beans, and spinach, promoting digestive health and helping you feel full.
• Iron: Contains a significant amount of iron (especially from spinach and beans), crucial for oxygen transport in the blood. Pairing with vitamin C (from tomatoes, bell pepper, lemon juice) enhances iron absorption.
• Vitamins: Rich in Vitamin A (from carrots, spinach, bell pepper) important for vision and immune function, and Vitamin K (from spinach) vital for blood clotting and bone health.

(Note: These are estimates. Actual nutritional values can vary based on specific ingredients, brands, and portion sizes used. For precise information, use a nutritional calculator with your exact ingredients.)

Preparation Time

• Prep Time: Approximately 20 minutes (chopping vegetables, opening cans, measuring spices).
• Cook Time: Approximately 40-45 minutes (sautéing, simmering, wilting spinach).
• Total Time: Approximately 60-65 minutes from start to finish, making it a feasible option for a weeknight dinner if you prep ingredients ahead.

How to Serve

This versatile Vegetarian Spinach Stew can be served in numerous delightful ways. Here are some ideas:

• Classic Comfort:
  • Serve hot in deep bowls.
  • Pair with a side of crusty bread (sourdough, baguette, or whole wheat) for dipping into the flavourful broth.
  • A simple green salad with a light vinaigrette complements the hearty stew.
• Grain Bowl Base:
  • Ladle the stew over a bed of fluffy cooked quinoa for an extra protein and fiber boost.
  • Serve over brown rice or wild rice for a wholesome and filling meal.
  • Enjoy with creamy polenta for a comforting Italian-inspired twist.
  • Try it with couscous (regular or pearl) which cooks quickly.
• Enhanced Toppings & Garnishes:
  • Creaminess: Add a dollop of plain Greek yogurt, sour cream, or a cashew-based vegan cream for richness.
  • Freshness: Sprinkle generously with chopped fresh parsley, dill, or cilantro just before serving.
  • Cheese: Crumble some feta cheese (regular or vegan) over the top for a salty, tangy kick. A sprinkle of grated Parmesan or nutritional yeast also works well.
  • Crunch: Top with toasted pumpkin seeds (pepitas), sunflower seeds, or chopped toasted almonds for textural contrast.
  • Heat: Add a drizzle of chili oil or extra red pepper flakes for those who like it spicy.
• Alongside Other Dishes:
  • Serve smaller portions as a hearty side dish alongside grilled halloumi or a baked tofu steak.
  • Offer it as part of a larger mezze platter or buffet spread.

Additional Tips

Make this spinach stew even better or adapt it to your needs with these helpful tips:

1. Boost the Greens: While spinach is the star, feel free to incorporate other leafy greens. Add chopped kale (sturdier kale like Lacinato needs to simmer longer, maybe add it with the potatoes) or Swiss chard (add stems with carrots/celery, leaves with spinach) for variety in flavour and nutrients.
2. Make it Creamier (Dairy or Vegan): For a richer, creamier texture without dairy, stir in 1/2 cup of full-fat coconut milk or a blended cashew cream (soak 1/2 cup raw cashews, blend with water) during the last 5 minutes of cooking. For a dairy option, a splash of heavy cream or a swirl of cream cheese works wonders.
3. Vary the Beans: Don’t have cannellini or chickpeas? Kidney beans, black beans, or pinto beans are also excellent substitutes or additions, changing the texture and flavour profile slightly.
4. Up the Umami: To deepen the savoury flavour, consider adding 1 tablespoon of tomato paste along with the dried spices, cooking it for a minute. A splash of soy sauce or tamari (for gluten-free) stirred in at the end can also enhance the umami notes. Adding chopped mushrooms (sautéed with the onions) is another great option.
5. Spice Level Customization: Tailor the heat to your liking. Add a pinch more red pepper flakes, a dash of cayenne pepper, or even a finely minced jalapeño (sautéed with the onions) for a spicier kick. Conversely, omit the red pepper flakes entirely for a completely mild version.
6. Storage and Reheating: This stew stores beautifully! Let it cool completely, then transfer it to an airtight container. It will keep in the refrigerator for up to 4-5 days. Reheat gently on the stovetop or in the microwave. The flavours often meld and become even better the next day.
7. Freezing Instructions: This spinach stew freezes very well. Cool completely, then portion into freezer-safe containers or heavy-duty freezer bags, leaving some headspace for expansion. Label with the date and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Note that the potatoes might soften slightly upon thawing, but the overall taste remains delicious.
8. Using Frozen Spinach: If fresh spinach isn’t available, you can substitute frozen spinach. Use about 10-12 ounces of frozen chopped spinach. Thaw it completely and squeeze out as much excess water as possible before adding it to the stew during the last 5-10 minutes of cooking (it just needs to heat through). Squeezing out water is crucial to prevent the stew from becoming watery.

Frequently Asked Questions (FAQ)

Here are answers to some common questions about this Vegetarian Spinach Stew:

1. Q: Can I make this spinach stew vegan?
   • A: Absolutely! The base recipe is already vegan. Just ensure your vegetable broth is certified vegan (most are, but check labels for any hidden animal products like chicken fat). When serving, opt for vegan garnishes like nutritional yeast, vegan feta alternatives, cashew cream, or plant-based yogurt instead of dairy options like Greek yogurt or feta cheese.
2. Q: Is this recipe gluten-free?
   • A: Yes, this recipe is naturally gluten-free as written. All the core ingredients (vegetables, beans, legumes, spices, tomatoes, spinach) are gluten-free. Always double-check the labels on your canned goods (beans, tomatoes) and vegetable broth to ensure they are certified gluten-free and haven’t been processed in a facility with potential cross-contamination if you have celiac disease or severe gluten sensitivity. Serve with gluten-free bread or over gluten-free grains like quinoa or rice.
3. Q: Can I use different types of potatoes?
   • A: Yes, you can experiment with different potatoes. Yukon Gold (as suggested) holds its shape well and has a creamy texture. Russets work too but can break down more, slightly thickening the stew (which isn’t necessarily bad!). Waxy potatoes like red potatoes or fingerlings will hold their shape firmly. Sweet potatoes can also be used for a different flavour profile – they add sweetness and will cook slightly faster, so adjust timing accordingly.
4. Q: My stew seems too watery. How can I thicken it?
   • A: There are a few ways to thicken the stew if desired. You can mash some of the beans and potatoes against the side of the pot with a spoon and stir them back in – their starches will help thicken the broth. Alternatively, make a slurry by whisking 1-2 tablespoons of cornstarch or flour (use a gluten-free flour like cornstarch or arrowroot for GF) with a little cold water, then stir it into the simmering stew and cook for a few more minutes until thickened. You could also simply simmer the stew uncovered for an extra 10-15 minutes to allow some liquid to evaporate.
5. Q: How can I add more protein to this stew?
   • A: While the beans and chickpeas provide good protein, you can boost it further. Consider adding cooked lentils (brown or green lentils work well and can be simmered along with the potatoes). Stirring in some cubed firm or extra-firm tofu (pan-fried separately first for best texture) towards the end of cooking is another great option. Serving the stew over quinoa also significantly increases the overall protein content.
6. Q: Why did my spinach make the stew taste slightly bitter?
   • A: Spinach naturally contains oxalic acid, which can sometimes impart a slightly bitter or metallic taste, especially if using mature spinach rather than baby spinach. Ensuring the spinach is cooked through helps reduce this. The acidity from the tomatoes and the final squeeze of lemon juice are specifically included in the recipe to help balance and counteract any potential bitterness. Using fresh, vibrant spinach and avoiding overcooking it (just wilting it) also helps maintain its sweet flavour.
7. Q: Can I prepare parts of this recipe ahead of time?
   • A: Yes, prepping ingredients ahead can save time on busy weeknights. You can chop the onion, carrots, celery, and bell pepper a day or two in advance and store them in an airtight container in the refrigerator. You can also peel and dice the potato, but keep it submerged in cold water in the fridge to prevent browning until you’re ready to cook. Measure out the spices into a small bowl. This way, when it’s time to cook, you just need to open the cans and sauté.
8. Q: What other vegetables can I add to this spinach stew?
   • A: This stew is very adaptable! Feel free to add other vegetables based on season or preference. Zucchini or yellow squash (add during the last 15 minutes of simmering), green beans (add with potatoes), peas (stir in with the spinach), mushrooms (sauté with onions), or even cubes of butternut squash (add with potatoes, may need slightly longer cooking time) would all be delicious additions. Adjust simmering time based on the heartiness of the vegetables added.

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