Chickpea and Spinach Stew with Tomato
A cozy one-pot chickpea and spinach stew simmered in a cumin-spiced tomato base. Chickpeas and spinach make it rich in plant-based iron, while the tomato and a squeeze of lemon add vitamin C to support iron absorption.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 1tbspolive oil
- 0.5mediumyellow onion, finely chopped
- 2clovesgarlic, minced
- 1tspground cumin
- 0.25tspsmoked paprika
- 240gcanned chickpeas, drained and rinsed (about 1 can)
- 200gcanned diced tomatoes or passata
- 100gfresh spinach
- 120mlwater or low-sodium vegetable broth
- 0.5lemon, juiced
- 0.25tspsalt
- 1pinchblack pepper
Instructions
- 01
Heat the olive oil in a small pot over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
- 02
Add the minced garlic, cumin, and smoked paprika. Stir for about 30 seconds until fragrant.
- 03
Add the diced tomatoes (or passata) and the water or broth. Stir, then bring to a gentle simmer.
- 04
Add the drained chickpeas, season with salt and pepper, and simmer for 10 minutes, stirring occasionally, to let the flavors meld and the sauce thicken slightly.
- 05
Stir in the spinach a handful at a time and cook for 2-3 minutes until wilted.
- 06
Turn off the heat and squeeze in the fresh lemon juice. Taste, adjust seasoning, and serve warm in a bowl.
Nutrition (per serving)
- Calories
- 480kcal
- Protein
- 22g
- Carbs
- 50g
- Fat
- 18g
- Fiber
- 14g
- Selenium
- 5mcg
- Zinc
- 4mg
- Iron
- 11mg
- B12
- 0mcg
- Iodine
- 6mcg
- Sodium
- 720mg
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