Mediterranean Chickpea Spinach Stew with Tomatoes & Feta

Cuisine: Mediterranean / Greek-Inspired
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4–5

🧄 Ingredients

For the Stew:

• 2 tablespoons olive oil

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 1 teaspoon ground cumin

• ½ teaspoon smoked paprika

• ¼ teaspoon red pepper flakes (optional, for heat)

• 1 can (14 oz) diced tomatoes (or 3 medium fresh tomatoes, chopped)

• 2 cans (15 oz each) chickpeas, drained and rinsed

• 2 cups fresh spinach (or baby kale)

• 1 cup vegetable broth or water

• 1 tablespoon tomato paste

• 1 teaspoon dried oregano

• ½ teaspoon salt (adjust to taste)

• ¼ teaspoon black pepper

• 1 tablespoon lemon juice (freshly squeezed)

For Garnish:

• ½ cup crumbled feta cheese

• 2 tablespoons chopped parsley or cilantro

• Drizzle of extra virgin olive oil

🔥 Instructions

1. Sauté the Base
   Heat olive oil in a large pot or deep skillet over medium heat.
   Add the chopped onion and sauté for 4–5 minutes, until translucent.
   Stir in garlic and cook another 30 seconds, releasing its aroma.

2. Add Spices and Tomato Paste
   Stir in cumin, smoked paprika, red pepper flakes, and oregano.
   Add the tomato paste and cook for 1 minute to deepen the flavor.

3. Build the Stew
   Add the diced tomatoes (with juices) and chickpeas.
   Stir to coat everything in the spiced tomato base.
   Pour in the vegetable broth and bring to a simmer.
   Reduce heat and let it simmer uncovered for 15–20 minutes, stirring occasionally, until thickened slightly.

4. Add Spinach and Finish
   Stir in the fresh spinach and cook for 2–3 minutes, until wilted.
   Season with salt, black pepper, and lemon juice.
   Taste and adjust seasoning if needed.

5. Serve
   Ladle the stew into bowls.
   Top with crumbled feta, chopped parsley, and a drizzle of olive oil.
   Serve warm with crusty bread, pita, or rice.

🍋 Serving Suggestions

• Serve as a main vegetarian dish or side alongside grilled chicken, fish, or lamb.

• Add a spoonful of Greek yogurt or tzatziki for extra creaminess.

• For more texture, serve over quinoa or couscous.

• Enjoy it as a make-ahead meal — flavors deepen beautifully overnight.

💡 Tips & Variations

• To make it vegan, simply omit the feta or use a dairy-free cheese.

• Add roasted red peppers or sun-dried tomatoes for a deeper flavor profile.

• Substitute spinach with Swiss chard or baby kale.

• For a spicy kick, add a pinch of harissa or Aleppo pepper.

• Make it a creamy version by stirring in ¼ cup of coconut milk or tahini before serving.

🌍 Mediterranean Story

Across the Mediterranean, stews like this are cherished for their comfort, simplicity, and nourishing balance. The combination of olive oil, chickpeas, tomatoes, and greens forms the foundation of countless regional dishes — from Greek revithada to Italian ceci e spinaci.

This Chickpea Spinach Stew brings together those traditions with a modern, wholesome twist. It’s hearty enough for winter but bright enough for summer, rich in plant-based protein, and full of anti-inflammatory ingredients like garlic, spinach, and olive oil.

In the United States, it has become a popular meatless Monday meal — a cozy bowl that’s both comforting and energizing. The chickpeas offer creaminess and depth, the spinach adds freshness, and the lemon and feta brighten each bite with that signature Mediterranean zest.

Every spoonful tastes like sunshine in a bowl — humble ingredients transformed into something extraordinary through patience, balance, and flavor. 🌿✨