Tomato Chickpea and Spinach Stew

Quick Recipe Version (TL;DR)

• Yield: 4 servings
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

Quick Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, diced, about 1 1/2 cups
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 1/2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 teaspoon fine sea salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper
• 2 cans chickpeas, 15 ounces each, drained and rinsed
• 1 can crushed tomatoes, 28 ounces
• 1 cup low-sodium vegetable broth
• 5 ounces baby spinach
• 1 tablespoon fresh lemon juice
• 1 teaspoon finely grated lemon zest
• 2 tablespoons chopped fresh parsley, for serving

Do This

• 1. Warm 2 tablespoons olive oil in a 4-quart pot over medium heat for 2 minutes.
• 2. Cook the diced onion with 1/4 teaspoon salt for 6 minutes, until soft and lightly golden at the edges.
• 3. Stir in garlic, tomato paste, smoked paprika, cumin, oregano, black pepper, and remaining salt; cook for 1 minute.
• 4. Add chickpeas, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce to medium-low.
• 5. Simmer uncovered for 20 minutes, stirring occasionally, until the stew thickens and the liquid is glossy.
• 6. Mash about 1 cup of chickpeas against the side of the pot, then stir in spinach for 2 minutes.
• 7. Finish with lemon juice and zest, adjust salt, garnish with parsley, and serve warm.

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Why You’ll Love This Recipe

• Simple pantry comfort: Canned chickpeas and tomatoes turn into a cozy, spoonable stew with very little fuss.
• Naturally vegetarian: It is hearty and satisfying without meat, cream, or cheese.
• Big flavor, short cook time: Garlic, onion, smoked paprika, and tomato paste create a deep, savory base in about 40 minutes.
• Flexible and meal-prep friendly: It reheats beautifully and works well with bread, rice, couscous, or a simple salad.

Grocery List

• Produce: 1 medium yellow onion, 4 garlic cloves, 5 ounces baby spinach, 1 lemon, fresh parsley
• Dairy: None needed
• Pantry: Extra-virgin olive oil, tomato paste, smoked paprika, ground cumin, dried oregano, fine sea salt, black pepper, 2 cans chickpeas, 1 can crushed tomatoes, low-sodium vegetable broth

Full Ingredients

Stew Base

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, diced into 1/4-inch pieces, about 1 1/2 cups
• 4 garlic cloves, minced, about 1 tablespoon
• 2 tablespoons tomato paste
• 1 1/2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 teaspoon fine sea salt, divided
• 1/2 teaspoon freshly ground black pepper

Chickpeas, Tomatoes, and Greens

• 2 cans chickpeas, 15 ounces each, drained and rinsed well
• 1 can crushed tomatoes, 28 ounces
• 1 cup low-sodium vegetable broth
• 5 ounces baby spinach, about 5 packed cups

Finishing Touches

• 1 tablespoon fresh lemon juice
• 1 teaspoon finely grated lemon zest
• 2 tablespoons chopped fresh parsley
• 1 tablespoon extra-virgin olive oil, for drizzling at the table if desired

Step-by-Step Instructions

Step 1: Prepare the ingredients

Dice 1 medium yellow onion into small, even pieces, mince 4 garlic cloves, drain and rinse 2 cans of chickpeas, and measure the spices before you start cooking. Finely zest 1 lemon until you have 1 teaspoon zest, then juice it until you have 1 tablespoon lemon juice. Having everything ready makes this stew smooth and relaxed to cook.

Step 2: Soften the onion

Place a 4-quart Dutch oven or heavy-bottomed saucepan over medium heat and warm 2 tablespoons extra-virgin olive oil for 2 minutes. Add the diced onion and 1/4 teaspoon of the fine sea salt. Cook for 6 minutes, stirring every 1 to 2 minutes, until the onion is soft, translucent, and just beginning to turn golden around the edges. If the onion browns too quickly, reduce the heat to medium-low.

Step 3: Bloom the garlic, tomato paste, and spices

Add the minced garlic, 2 tablespoons tomato paste, 1 1/2 teaspoons smoked paprika, 1 teaspoon ground cumin, 1/2 teaspoon dried oregano, 1/2 teaspoon black pepper, and the remaining 3/4 teaspoon fine sea salt. Stir constantly for 1 minute, pressing the tomato paste into the oil and onions. This short cooking time deepens the tomato flavor and wakes up the spices without letting the garlic burn.

Step 4: Add chickpeas, tomatoes, and broth

Stir in the drained chickpeas until they are coated in the spiced tomato paste mixture. Add the 28-ounce can of crushed tomatoes and 1 cup low-sodium vegetable broth, scraping the bottom of the pot with a wooden spoon to loosen any flavorful browned bits. Increase the heat to medium-high and bring the stew to a steady boil, which should take about 4 minutes.

Step 5: Simmer until thick and rustic

Once the stew reaches a boil, reduce the heat to medium-low so the liquid holds a gentle simmer, about 200 degrees Fahrenheit, with small bubbles breaking the surface. Simmer uncovered for 20 minutes, stirring every 5 minutes. The tomatoes will mellow, the chickpeas will soften, and the sauce will reduce into a rich, spoonable consistency.

Step 6: Lightly mash for body

Use the back of a wooden spoon or a potato masher to mash about 1 cup of the chickpeas directly in the pot. You do not need to make the stew smooth; just break up enough chickpeas to thicken the tomato sauce naturally. Stir well and simmer for 2 more minutes so the mashed chickpeas blend into the stew.

Step 7: Wilt the spinach

Add the 5 ounces of baby spinach in two handfuls, stirring after each addition. Cook for 2 minutes, just until the spinach wilts into the tomato-chickpea mixture but still looks bright green. If the stew seems thicker than you like, stir in 2 tablespoons water or vegetable broth at a time until it reaches your preferred consistency.

Step 8: Finish with lemon and parsley

Turn off the heat. Stir in 1 tablespoon fresh lemon juice and 1 teaspoon finely grated lemon zest. Taste and adjust with 1/8 teaspoon additional salt if needed. Ladle the stew into shallow bowls, sprinkle each serving with chopped parsley, and finish with a small drizzle of olive oil if you like. Serve hot with crusty bread, warm pita, rice, couscous, or roasted potatoes.

Pro Tips

• Rinse the chickpeas well: Draining and rinsing removes excess canning liquid and helps the tomato sauce taste clean and bright.
• Do not skip the tomato paste step: Cooking tomato paste for 1 minute in olive oil gives the stew a richer, deeper flavor.
• Use smoked paprika for warmth: It adds a gentle, savory smokiness that makes the stew taste slow-simmered.
• Mash only part of the chickpeas: This thickens the stew while keeping plenty of whole chickpeas for texture.
• Add lemon at the end: Fresh lemon juice tastes brighter when it is stirred in after the heat is turned off.

Variations

• Spicy tomato chickpea stew: Add 1/4 teaspoon crushed red pepper flakes with the smoked paprika, or stir in 1 teaspoon harissa with the tomato paste.
• Extra-vegetable version: Add 1 diced red bell pepper with the onion and cook for the same 6 minutes before adding the garlic and spices.
• Creamier stew: Stir in 1/2 cup full-fat coconut milk during the last 5 minutes of simmering for a silkier, richer finish.

Storage & Make-Ahead

Let the stew cool for 30 minutes, then transfer it to airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months. For the best texture, thaw frozen stew overnight in the refrigerator. Reheat in a covered saucepan over medium-low heat for 8 to 10 minutes, stirring often, until it reaches 165 degrees Fahrenheit. Add 2 to 4 tablespoons water or vegetable broth if the stew thickens too much in storage. If making ahead for guests, cook the stew through Step 6, refrigerate, then reheat and add the spinach, lemon, and parsley just before serving.

Nutrition (per serving)

Calories: 350 kcal | Carbs: 50g | Protein: 15g | Fat: 10g | Saturated Fat: 1g | Fiber: 14g | Sugar: 15g | Sodium: 640mg | Cholesterol: 0mg