25-Minute Mediterranean Chickpea Stew
A quick and hearty Mediterranean Chickpea Stew made in one pan with red onion, garlic, tomatoes, spinach, and a sprinkle of feta. This nourishing meal is high in plant-based protein, fiber-rich, and ready in just 25 minutes—perfect for weeknights or meal prep.
Equipment
- 1 large skillet or sauce pot
- 1 wooden spoon (for stirring)
- 1 Cutting board
- 1 Chef’s knife
- 1 Measuring Spoon Set
- 1 Measuring Cup Set
Ingredients
- 1 tablespoon olive oil
- 2 medium red onions diced (about 1 ½ cups)
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon cayenne pepper
- ¼ teaspoon ground cloves
- 1 15 oz / 400 g can chopped tomatoes
- 1 cup 240 ml low-sodium vegetable stock
- 1 tablespoon balsamic vinegar
- 2 15 oz / 400 g each cans chickpeas, drained
- 3 cups fresh spinach packed
- ½ cup 75 g crumbled feta cheese
- ½ teaspoon salt or to taste
- Red chili flakes optional (for garnish)
- Fresh parsley optional (for garnish)
Instructions
- Prepare the Cooking Base: Begin by placing a large skillet or heavy-bottomed saucepan on the stove over medium heat. Pour in the olive oil and let it warm for about 30–40 seconds until it shimmers slightly. Add the diced red onions and sauté them gently, stirring frequently, for about 5 minutes. The onions should soften and turn translucent while releasing their natural sweetness. This step builds a flavorful base for the stew.
- Add Aromatics and Spices: Once the onions are softened, stir in the minced garlic. Cook for 30–60 seconds, just until the garlic becomes fragrant—be careful not to let it burn. Immediately sprinkle in the dried oregano, cayenne pepper, and ground cloves. Mix everything well to coat the onions in the spices. This stage blooms the spices, deepening their flavor and infusing the oil with warm, Mediterranean aromas.
- Incorporate Tomatoes, Stock, and Vinegar: Pour the chopped tomatoes into the pan along with their juices, followed by the vegetable stock. Add the balsamic vinegar to introduce a gentle tang and balance the flavors. Stir thoroughly to combine all the ingredients. Raise the heat slightly until the mixture comes to a gentle boil, then reduce to low heat. Let it simmer uncovered for 7–10 minutes. Stir occasionally to prevent sticking. The liquid will thicken slightly, creating a rich and hearty tomato base.
- Add the Chickpeas and Greens: Once the sauce has thickened, stir in the drained chickpeas. Mix well so they absorb the flavors of the tomato broth. Add the spinach next, folding it gently into the stew. The spinach will wilt down quickly within 1–2 minutes, shrinking in volume while adding color, nutrients, and freshness to the dish.
- Finish with Feta and Seasoning: Sprinkle the crumbled feta over the stew and stir lightly to let it melt slightly into the mixture, creating a creamy, savory finish. Taste the stew at this stage and add salt if needed, adjusting to your preference. If you enjoy a touch of heat, you can also add red chili flakes for extra spice.
- Garnish and Serve: Once everything is combined and heated through, turn off the heat and let the stew rest for 1–2 minutes. Serve it hot, ladled into bowls. Garnish with fresh parsley or extra chili flakes if desired. Pair it with crusty bread, warm pita, or a side of rice for a more filling meal.
Notes
- Use low-sodium vegetable stock to better control the saltiness of the dish.
- For a creamier texture, mash a small portion of the chickpeas before adding the spinach.
- Adjust cayenne pepper to your spice tolerance—start with less if you prefer milder heat.
- Substitute baby kale or Swiss chard if spinach isn’t available.
- Crumbled goat cheese or plant-based feta works as an alternative to regular feta.
- Add roasted red peppers or olives for extra Mediterranean flavor.
- This stew thickens as it cools—add a splash of stock when reheating if needed.
- A cast-iron skillet or heavy pot gives the best heat distribution for even cooking.
- Always taste before serving—ingredients like feta may already add enough salt.
- Great for meal prep: divide into containers for easy grab-and-go lunches.
