When I’m craving something warm and comforting, nothing beats a hearty stew. Recently, I decided to tweak my favorite chickpea and spinach stew to make it entirely vegan and even simpler to prepare. Trust me, it’s just as delicious and packed with protein to keep you energized all day long!
Why You’ll Love This Recipe:
- Quick and Easy: Ready in just 30 minutes!
- High in Protein: Thanks to chickpeas and spinach.
- Vegan-Friendly: Completely plant-based with no compromise on flavor.
- Versatile: Perfect for lunch, dinner, or even leftovers.
Ingredients:
- 2 (15 oz) cans low-sodium chickpeas, rinsed and drained
- 1 tablespoon olive oil
- 1 medium onion, chopped (or use a pre-chopped fresh onion from the store)
- 2 medium carrots, diced (about 3/4 cup)
- 4 cloves garlic, minced (or 1/2 teaspoon garlic powder)
- 3 tablespoons tomato paste
- 4 cups vegetable broth (low-sodium is best)
- ½ teaspoon dried oregano
- ½ teaspoon crushed fennel seeds
- ½ teaspoon crushed red pepper flakes (adjust to taste)
- ¼ teaspoon black pepper
- ⅛ teaspoon salt (optional, adjust to taste)
- 3 cups frozen spinach (individually quick-frozen works great)
- Nutritional yeast or vegan Parmesan (optional, for a cheesy kick)
Let’s Get Cooking!
- Prep Your Veggies: Start by chopping your onion and dicing the carrots. If you’re short on time, grab a bag of pre-chopped veggies from your local grocery store—it’s a real lifesaver!
- Mash the Chickpeas: Take one can of chickpeas and mash them with a fork or potato masher. This will help thicken our stew naturally.
- Sauté Time: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and minced garlic. Sauté for about 5 minutes until everything starts to soften and the aroma fills your kitchen.
- Spice It Up: Sprinkle in the dried oregano, crushed fennel seeds, and red pepper flakes. Stir everything together for another minute to let the spices bloom.
- Tomato Paste Magic: Add the tomato paste to the pot and cook, stirring constantly, for about 30 seconds. This deepens the flavor and adds a rich, savory base to our stew.
- Broth and Chickpeas: Pour in the vegetable broth, then add both the mashed chickpeas and the whole can of chickpeas. Give it a good stir, and season with black pepper and salt if you’re using it.
- Simmer Down: Bring the mixture to a gentle simmer. Reduce the heat to medium-low, cover the pot, and let it cook for about 10 minutes. This allows the flavors to meld beautifully.
- Spinach Time: Stir in the frozen spinach and let it heat through for another 2 minutes. If you prefer your spinach extra tender, feel free to cook it a bit longer.
- Finishing Touches: Taste your stew and adjust the seasoning if needed. For an extra cheesy flavor, sprinkle some nutritional yeast or vegan Parmesan on top before serving.
Storing & Reheating:
This stew keeps wonderfully in the fridge for up to three days. Just pop it in an airtight container, and when you’re ready to enjoy it again, a quick microwave session on high will have it piping hot in no time.
A Little Tip:
Using individually quick-frozen (IQF) spinach makes this recipe super easy. If you can’t find it, any frozen spinach works—just thaw and drain it before adding to the stew.
I hope you enjoy making and savoring this hearty chickpea and spinach stew as much as I do. It’s perfect for those busy weeknights when you need something nourishing and satisfying without spending hours in the kitchen. Happy cooking!
Hearty Chickpea & Spinach Stew – A Vegan Comfort Classic
Ingredients
- Chickpeas: 2 15 oz cans low-sodium chickpeas, rinsed and drained
- Olive Oil: 1 tablespoon
- Vegetables: 1 medium onion chopped (or pre-chopped)
- 2 medium carrots diced (about 3/4 cup)
- 4 cloves garlic minced (or 1/2 teaspoon garlic powder)
- Flavor Enhancers: 3 tablespoons tomato paste
- 4 cups vegetable broth low-sodium preferred
- ½ teaspoon dried oregano
- ½ teaspoon crushed fennel seeds
- ½ teaspoon crushed red pepper flakes adjust to taste
- ¼ teaspoon black pepper
- ⅛ teaspoon salt optional, adjust to taste
- Spinach: 3 cups frozen spinach IQF or thawed and drained
- Optional: Nutritional yeast or vegan Parmesan for a cheesy kick
Instructions
- Prep the Vegetables:
- Start by chopping the onion and dicing the carrots. If you’re short on time, use pre-chopped vegetables from the store to save time.
- Mash the Chickpeas:
- Take one can of chickpeas and mash them with a fork or potato masher. This will help thicken the stew naturally.
- Sauté the Veggies:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and minced garlic. Sauté for about 5 minutes until the vegetables soften and the aroma fills your kitchen.
- Spice it Up:
- Sprinkle in the dried oregano, crushed fennel seeds, and red pepper flakes. Stir for another minute to let the spices bloom.
- Add Tomato Paste:
- Stir in the tomato paste and cook for about 30 seconds to deepen the flavors and create a savory base.
- Broth & Chickpeas:
- Pour in the vegetable broth, then add both the mashed and whole chickpeas. Stir well, season with black pepper and salt, and bring the mixture to a gentle simmer.
- Simmer:
- Reduce the heat to medium-low, cover the pot, and simmer for 10 minutes, allowing the flavors to meld together.
- Spinach Time:
- Stir in the frozen spinach and cook for an additional 2 minutes until heated through. If you prefer softer spinach, cook it longer.
- Taste & Serve:
- Adjust seasoning to taste. For a cheesy flavor, sprinkle nutritional yeast or vegan Parmesan on top. Serve hot and enjoy!
Notes
Notes & Tips:
- Frozen Spinach Tip:
Individually quick-frozen (IQF) spinach is the easiest option. If unavailable, thaw and drain regular frozen spinach before adding. - Mash Chickpeas:
Mashing one can of chickpeas adds thickness and texture to the stew. - Customize Veggies:
Feel free to add other veggies like celery, sweet potatoes, or zucchini to the mix for added flavor and nutrition.
