This Mediterranean Spinach and Chickpea Stew is a quick, one pot meal packed with flavor, protein, and comfort for busy weeknights.
For more chickpea recipes, check out our Greek chickpea fritters, easy chicken shawarma with chickpeas, Mediterranean chickpea soup, chickpea salad with life changing marinade.
Why You'll Love This Spinach and Chickpea Recipe
Louise and I love making this Mediterranean Spinach and Chickpea Stew from our kitchen in Pesaro, overlooking the Mediterranean Sea 🌊. It’s one of those easy chickpea recipes that feels both hearty and light at the same time.
Packed with protein-rich chickpeas, fresh spinach, and warm Mediterranean spices, it’s the kind of one pot Mediterranean meal that supports a balanced diet while still being completely satisfying.
What we love most is how quickly it comes together. In just 30 minutes, you have a wholesome, comforting dinner that tastes like it’s been simmering for hours. 🕒
Top it with a little Greek yogurt, a squeeze of lemon, and your favorite nuts for crunch, and you’ve got a nutritious, flavor-packed meal everyone will want seconds of. 🍋
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Olive oil: Extra virgin olive oil gives that signature Mediterranean flavor. You can use avocado oil or light olive oil if that’s what you have.
- Onion: Adds depth and sweetness to the stew. Shallots or leeks work great too for a more delicate flavor.
- Garlic: Freshly grated garlic is best, but garlic powder will do in a pinch.
- Cumin: Brings a warm, earthy flavor common in many Mediterranean comfort food recipes. You can swap it for smoked paprika or turmeric for a twist.
- Coriander: Adds citrusy brightness. Ground fennel or even curry powder can replace it if you like a different spice profile.
- Chickpeas: The star ingredient for a high protein vegetarian dinner. You can use canned or cooked from dried. Substitute white beans or lentils for a slightly different texture.
- Spinach: Fresh spinach wilts beautifully, but frozen spinach or kale work too. Just make sure to squeeze out any excess water before adding.
- Chicken broth: Adds rich flavor to the stew. We usually use bouillon powder dissolved in water because it’s lighter to store and lasts for weeks. Vegetable broth works perfectly for a plant-based version.
- Salt and pepper: Adjust to taste. If your broth is salted, start with less and build up.
- Lemon juice: Brings brightness and balance. Try white wine vinegar or a touch of preserved lemon for extra zing.
- Nuts for garnish: Toasted almonds, pine nuts, or pistachios add crunch and richness. Seeds like sunflower or pumpkin seeds also work well.
- Greek yogurt: Creamy and cooling on top. Use low-fat Greek yogurt or Skyr for more protein, or dairy-free yogurt for a vegan version.
How to Make Mediterranean Spinach and Chickpea Stew
Sauté the Aromatics
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until soft and golden, about 3 to 4 minutes. Stir in the grated garlic, cumin, and coriander, and cook for another minute until everything smells rich and fragrant. This base gives the stew its deep Mediterranean flavor and warmth.
Add the Chickpeas and Broth
Stir in the chickpeas, broth, salt, and pepper. We often use bouillon powder dissolved in water instead of store-bought broth since it’s lighter to keep at home and lasts for weeks. Bring the mixture to a gentle simmer so the chickpeas can soak up all that flavor.
Add the Spinach
Add the spinach in batches, letting each handful wilt before adding the next. This helps it blend beautifully into the stew without overcooking. It turns the dish into a nutritious Mediterranean comfort food that’s hearty yet light.
Cover loosely and simmer for 10 to 15 minutes, stirring occasionally, until the flavors come together and the stew thickens slightly. Finish with lemon juice for brightness and adjust the seasoning if needed.
Serve and Enjoy
Spoon into bowls and top with toasted nuts and a dollop of Greek yogurt. You can also serve it with rice or crusty bread for a quick weeknight dinner idea that’s simple, filling, and full of Mediterranean flavor.
Tips
- Sauté slowly: Take your time with the onion and garlic. Cooking them gently builds a deep base flavor essential for a great Mediterranean chickpea recipe.
- Toast your spices: Let the cumin and coriander warm in the oil for a minute before adding liquid. This releases their aroma and gives that authentic Mediterranean taste.
- Use bouillon powder for broth: Instead of heavy cartons, we use bouillon powder dissolved in water. It keeps groceries lighter and a small tub lasts for weeks.
- Don’t skip the lemon: The brightness from fresh lemon juice lifts the whole dish and balances the creamy chickpeas.
- Make it ahead: Like many Mediterranean meal prep recipes, this stew tastes even better the next day after the flavors blend.
- Serve it your way: Try it with rice, couscous, or warm pita for a full healthy Mediterranean dinner that’s both cozy and satisfying.
Frequently Asked Questions
Yes, just cook them first until tender. You’ll need about three cups of cooked chickpeas for this recipe.
Absolutely. Just use vegetable broth instead of chicken broth. We like using bouillon powder dissolved in water since it’s lighter to store and lasts for weeks.
Yes, thaw and squeeze out any extra water before adding. It works perfectly in this easy chickpea recipe.
For a thicker stew, simmer uncovered for a few minutes. For a thinner texture, add more broth or water.
It’s great with rice, quinoa, or crusty bread for a complete Mediterranean-style meal.
It stays fresh in the fridge for up to four days and freezes beautifully for up to three months.
More Easy Chickpea Recipes
- Hummus Recipe with Canned Chickpeas
- One-pot Orzo with Chickpeas and Kale
- Mediterranean dense bean salad
- Apple chickpea salad with Greek yogurt dressing
- Creamy chickpea curry
- Mediterranean chopped salad
- Three bean salad with tuna
- Mediterranean pasta salad
Tried this Mediterranean Spinach and Chickpea Stew recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Easy Mediterranean Spinach And Chickpea Stew
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 3 cloves garlic grated
- 1 teaspoon ground coriander sub turmeric
- 1 teaspoon ground cumin sub curry powder
- 2 cans chickpeas 15 oz / 400 g each can - drained and rinseds
- 2 cups chicken broth or vegetable broth
- 1 pound spinach fresh or frozen
- ¾ teaspoon salt + black pepper to taste
- 2 tablespoons lemon juice
- 2 tablespoons nuts for garnish - such as pine nuts, walnuts, almonds, pistachios, etc
- 4 dollops Greek yogurt for serving + rice or crusty bread
Instructions
- Sauté the Aromatics: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion (chopped) and cook for about 3 minutes until soft. Stir in 3 cloves garlic (grated), 1 teaspoon ground coriander, and 1 teaspoon ground cumin, and cook for another minute until fragrant.
- Add the Chickpeas and Broth: Add 2 cans chickpeas, 2 cups chicken broth, ¾ teaspoon salt, and pepper.
- Add the Spinach: Add 1 pound spinach a handful at a time, letting it wilt before adding more. Cover and simmer for about 10 minutes, stirring now and then. Add 2 tablespoons lemon juice and taste to adjust seasoning.
- Serve and Enjoy: Spoon into bowls and top with toasted nuts and a little Greek yogurt. Serve warm with rice or crusty bread.
Notes
- Olive oil → Avocado oil or light olive oil
- Onion → Shallots or leeks for a milder flavor
- Garlic → Garlic powder if you don’t have fresh garlic
- Cumin → Smoked paprika or turmeric for a twist
- Coriander → Ground fennel or curry powder
- Chickpeas → White beans or lentils for a different texture
- Spinach → Frozen spinach or kale (squeeze out extra water)
- Chicken broth → Vegetable broth or bouillon powder dissolved in water for easy storage
- Salt and pepper → Adjust to taste depending on your broth
- Lemon juice → White wine vinegar or preserved lemon
- Nuts for garnish → Almonds, pine nuts, pistachios, or seeds like sunflower or pumpkin
- Greek yogurt → Low-fat Greek yogurt, Skyr, or dairy-free yogurt
- Sauté slowly: Let the onion and garlic cook gently for deep, rich flavor.
- Toast your spices: Warm cumin and coriander in the oil to release their aroma.
- Use bouillon powder for broth: Dissolve it in water to save space and keep groceries lighter.
- Don’t skip the lemon: Fresh lemon juice brightens and balances the creamy chickpeas.
- Make it ahead: The flavors blend beautifully and taste even better the next day.
- Serve it your way: Pair with rice, couscous, or warm pita for a cozy Mediterranean dinner.
Eileen says
Awesome! I loved this soup and look forward to having it for lunch. I used vegetable broth to make it vegetarian. Definitely a keeper.
Laurie says
This is my new favorite soup! It comes together quickly, and the Greek yogurt is the star of the show. I usually share my soup, but I want to eat every bowl of this. I used turmeric and cumin.