Mediterranean Chickpea Stew
Chickpeas simmered with tomatoes, spinach, and olive oil — a fiber-rich vegan stew at the heart of the anti-inflammatory pattern.
Ingredients
- 480 g Chickpeas
- 400 g Canned tomatoes
- 150 g Spinach
- 1 Onion
- 3 cloves Garlic
- 3 tbsp Extra-virgin olive oil
- 1 tsp Salt
- 1 tsp Ground cumin (optional)
- 1 tsp Smoked paprika (optional)
- ½ Lemon (optional)
Method
- Dice the onion and mince the garlic.
- Soften the onion in the oil over medium heat until translucent, then add the garlic, cumin, and paprika for 1 minute.
- Add the tomatoes, drained chickpeas, salt, and a splash of water and simmer until thick, about 12 minutes.
- Stir in the spinach until wilted and finish with a squeeze of lemon.
- Serve hot, with bread or over grains.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Mediterranean Chickpea Stew
Mediterranean Chickpea Stew belongs to the broad family of one-pot legume dishes that anchor everyday cooking around the Mediterranean basin, from Spanish garbanzos to North African tagines. At its core it's chickpeas simmered in a tomato base until the sauce thickens and the beans soften into it, with wilted spinach folded through at the end. Cumin and smoked paprika are toasted in the oil early, which pulls out their warmth and gives the stew a gently smoky, earthy backbone rather than a raw spice edge.
The result is hearty without being heavy: the chickpeas turn creamy at their centers while holding shape, the tomato reduces to something jammy and savory, and a final squeeze of lemon lifts the whole pot so it tastes bright instead of flat. It's a fully vegan main that eats like comfort food, and it's fast enough for a weeknight at around half an hour. Serve it hot with crusty bread to mop the sauce, or spoon it over rice, couscous, or another grain to stretch it into a bigger meal for four.
Mediterranean Chickpea Stew: frequently asked questions
How many calories are in Mediterranean Chickpea Stew?
A serving has about 357 calories — 14g protein, 45.8g carbs, 14.5g fat, 13g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is Mediterranean Chickpea Stew gluten-free?
Based on its ingredients, Mediterranean Chickpea Stew has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
How long does Mediterranean Chickpea Stew take to make?
About 30 minutes start to finish, but only around 14 of those are hands-on — the rest is cooking time. In the Homecooked app the timers and parallel steps are sequenced for you so the hands-on part feels even shorter.
Do I need every ingredient to make Mediterranean Chickpea Stew?
The core ingredients are essential, but you can leave out ground cumin, smoked paprika, lemon — they're optional and mainly there for extra flavor or finish.
How many servings does Mediterranean Chickpea Stew make?
This recipe makes 4 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.