Spinach And Chickpea Stew

Whether you follow the Mediterranean diet or are simply looking for some more healthy, meatless meals to add to your weekly plan, I’ve got you! This spinach and chickpea stew is healthy, full of goodness and flavor and most importantly it doesn’t need any special skills to prepare.

I love chickpeas and they are my favorite from the legumes family. I grew up having Greek revuthosoupa (chickpea soup) almost every other week. This spinach and chickpea stew cooked in tomato sauce is another way we prepare chickpeas in my family and I think my husband’s favorite. Of all the Mediterranean countries, I think it is most popular in Greece and Spain, where I believe it’s called ‘Espinacas con Garbanzos’. Some recipes have it cooked in the pot as a stew and others slowly cooked in the oven. Here is how I like to make it!

Why you should try my recipe

• Simple ingredients that you cook from scratch without any preservatives added.
• Full of goodness and nutrients if you are trying a healthier meal plan.
• Stores in the fridge for up to 4 days.
• Great on its own or with some carbs on the side like bread or rice.
• Tips on how to prepare it with dried chickpeas and get a mellow stew.

Ingredients & How-to

The main ingredients we are going to need to prepare this Mediterranean spinach and chickpea stew are chickpeas (garbanzo beans), spinach, crushed tomatoes or passata, onion, garlic, fresh parsley, chili flakes, salt and pepper. If you are using baby spinach, then there is no need to cut the leaves into smaller bits, if you are using large spinach leaves then wash them well and cut them in half.

I like to use dried chickpeas in all of my recipes, as they have no preservatives and are much cheaper than jarred ones. There is nothing difficult using dried legumes, all you need is some advanced planning with some types of legumes, and chickpeas is one of them. You have to let them rest overnight in cold water so it’s easier to cook but also easier to digest. If you don’t have the time or energy to use dried chickpeas, choose good quality jarred ones that you drain and rinse well before use.

01. The night before, I add the dried chickpeas to a big bowl and add cold water about 3 times the height of the chickpeas. I leave the bowl on the kitchen counter until the next day, that’s about 8-10 hours resting in the water.

02. On the next day, I drain the chickpeas and rinse very well. You will notice that they have doubled in size and are a bit yellowish. If there are any black or dark brown chickpeas then simply discard them.

03. Before starting with the actual stew, I like to boil the chickpeas on their own to get softer. I fill a pot with water and bring it to a boil. Then, I add the chickpeas and allow them to simmer over medium heat for approximately 30 minutes until they reach a tender consistency, ensuring they are not fully cooked. I drain them and set them aside. If you decide to use jarred or canned chickpeas then you could skip these 3 first steps and just follow along.

While the chickpeas are boiling, I cut the onion into cubes, and chop the garlic and the fresh parsley. I also give the spinach a good wash and set aside for later on.

04. In a pot, I add the chopped onion and olive oil. I saute for 3-4 minutes until the onion is translucent and all its sweetness is out. I add the chopped garlic cloves, chickpeas and crushed tomatoes to the pot. I stir it and add a cup of water or vegetable broth for some extra flavor.

05. For seasoning, I’m adding some salt and freshly ground pepper, and some chili flakes for a little kick but that’s optional. I turn the heat down and let it simmer for 15 minutes. Do check it occasionally in case you need to add a little bit more water.

06. Now it’s time to add the fresh spinach and parsley. I prefer adding them later in the cooking process to maintain their texture and freshness since they cook quickly. I then continue to simmer over low heat for 15 minutes until the chickpeas are tender and the sauce has thickened.

Tips

• Soak the dried chickpeas overnight or for at least 8 hours in cold water to cook faster.
• After soaking, make sure you check the chickpeas as the bad ones will either have a dark color or haven’t doubled in size.
• If you have a pressure cooker, then you could cook them on high for 15-17 minutes instead of soaking them in water all night.

Substitutions

• For some extra flavor, you could use vegetable broth instead of water when simmering the chickpeas in the tomato sauce.
• Instead of fresh parsley, you could use some fresh dill or a little bit of both.
• Instead of crushed tomatoes, you could use a couple of fresh tomatoes that you blend in a food processor.

Serving suggestions

We love having this spinach and chickpea stew with some crumbled feta cheese on top as it compliments the flavors with its tangy flavor. If you want to add some carbs then you could pair it with a slice of crusty bread to soak up the juices or some basmati rice.

This is a lenten dish and we usually enjoy it on meat-free days but you could also serve it as a side dish with some grilled meat or fish or my Greek biftekia.

Storage

You could store any leftover of this Mediterranean spinach and chickpea stew in the fridge for up to 3 days. Warm it up thoroughly in the microwave for a couple of minutes or in a small pan on the stove until piping hot. You could also freeze it for up to 2 months. Thaw overnight in the fridge and then warm it up until piping hot.

FAQ

• Can I use canned chickpeas instead of dried? Yes, you can. Make sure you drain them and give them a rinse before use. You don’t need to soak and preboil the canned or jarred chickpeas. You just add them to your stew or soup and cook until soft.

• What can I use frozen spinach instead of fresh for stew? I don’t recommend replacing fresh spinach in a stew recipe with frozen one as it will completely melt and won’t have any texture when the food is cooked.