About This Recipe

Mediterranean chickpea stew is the weeknight dinner that proves plant-based cooking doesn't sacrifice satisfaction. Chickpeas simmered in crushed tomatoes with cumin, smoked paprika, turmeric, and a touch of cinnamon create a deeply spiced, warming stew that's finished with wilted spinach and a squeeze of lemon. One pot. 30 minutes. 18 grams of plant protein. This is the recipe that makes people realize they don't need meat to feel full and deeply nourished.

Why You'll Love It

  • 18 grams of plant protein per serving without any meat
  • One pot and 30 minutes — the easiest nourishing dinner you can make
  • The warming spice blend makes this taste complex and deeply satisfying
  • Tastes even better the next day — meal prep gold

Mediterranean Chickpea Stew (One-Pot, Vegan)

Mediterranean Chickpea Stew (One-Pot, Vegan)
10 min
Prep
20 min
Cook
30 min
Total
4
Servings
⭐ 4.9
Rating
320
Calories

Ingredients

  • 2 cans (15oz each) chickpeas, drained and rinsed
  • 1 can (14.5oz) crushed tomatoes
  • 3 cups (90g) fresh spinach
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/2 tsp turmeric
  • 1/4 tsp cinnamon
  • 1/4 tsp cayenne (optional)
  • 2 tbsp olive oil
  • 1 cup (240ml) vegetable broth
  • Juice of 1 lemon
  • Salt and pepper
  • Fresh cilantro and crusty bread or rice to serve

Instructions

  1. 1Sauté aromatics Heat olive oil over medium heat. Cook onion 5 minutes until softened. Add garlic and all spices, cook 60 seconds until f...
  2. 2Add tomatoes and broth Pour in crushed tomatoes and vegetable broth. Stir to combine with the spices....
  3. 3Add chickpeas Add chickpeas. Bring to a boil, reduce heat and simmer 15 minutes. Smash a few chickpeas against the pot side to thicken...
  4. 4Finish Stir in spinach until wilted. Add lemon juice. Season generously with salt and pepper....
  5. 5Serve Ladle into bowls, drizzle with olive oil, top with cilantro. Serve with crusty bread or over rice....

Ingredients

2 cans (15oz each) chickpeas, drained and rinsed 1 can (14.5oz) crushed tomatoes 3 cups (90g) fresh spinach 1 onion, diced 4 cloves garlic, minced 1 tsp cumin 1 tsp smoked paprika 1/2 tsp turmeric 1/4 tsp cinnamon 1/4 tsp cayenne (optional) 2 tbsp olive oil 1 cup (240ml) vegetable broth Juice of 1 lemon Salt and pepper Fresh cilantro and crusty bread or rice to serve

Step-by-Step Instructions

  1. 1

    Sauté aromatics

    Heat olive oil over medium heat. Cook onion 5 minutes until softened. Add garlic and all spices, cook 60 seconds until fragrant.

  2. 2

    Add tomatoes and broth

    Pour in crushed tomatoes and vegetable broth. Stir to combine with the spices.

  3. 3

    Add chickpeas

    Add chickpeas. Bring to a boil, reduce heat and simmer 15 minutes. Smash a few chickpeas against the pot side to thicken the stew.

  4. 4

    Finish

    Stir in spinach until wilted. Add lemon juice. Season generously with salt and pepper.

  5. 5

    Serve

    Ladle into bowls, drizzle with olive oil, top with cilantro. Serve with crusty bread or over rice.

Pro Tips

🏆 Chef Tips
  • Smashing some chickpeas thickens the stew naturally — no cornstarch or roux needed.
  • The spice combination (cumin + smoked paprika + turmeric + cinnamon) is the soul of Mediterranean cooking — don't skip any.
  • Lemon juice added at the end brightens everything — don't add it during cooking or it loses its impact.
  • This stew improves dramatically the next day — make a big batch.

Frequently Asked Questions

Extremely — chickpeas provide 18g plant protein and 15g fiber per serving, plus the tomatoes and spinach add vitamins C, K, and iron.
Yes — add all ingredients except spinach and lemon. Cook low 6-8 hours. Stir in spinach and lemon at the end.
Crusty bread, fluffy rice, couscous, or warm pita. A dollop of Greek yogurt on top is excellent even in a vegan context (use coconut yogurt for full vegan).
Refrigerate up to 5 days or freeze up to 3 months. It thickens in the fridge — add broth when reheating.

Nutrition Per Serving

320
Calories
18g
Protein
48g
Carbs
8g
Fat
15g
Fiber
8g
Sugar
580mg
Sodium
1g
Sat. Fat