Quick Spanish chickpea and spinach stew
A wholesome, plant-based Spanish stew loaded with chickpeas and spinach, simmered in a rich, spiced tomato sauce. Quick, nutritious, and satisfying, it’s packed with protein, fiber, and essential vitamins, making it ideal for weeknight dinners or easy meal prep.
Equipment
- 1 large frying pan with lid
- 1 Potato Masher
- 1 Chopping Board
- 1 knife
- 1 wooden spoon (or spatula)
Ingredients
- 2 tbsp olive oil
- 3 garlic cloves finely chopped
- 1 medium red onion finely chopped
- 3 tsp ground cumin
- 1½ tsp smoked paprika
- ¼ –½ tsp cayenne pepper or hot chili powder
- ½ tsp salt
- 2 –3 tsp brown sugar
- Freshly ground black pepper to taste
- 2 x 400 g tins peeled plum tomatoes
- 1 tbsp tomato paste
- 1½ cups cooked chickpeas
- 200 g fresh spinach
- A handful of toasted almond flakes
- Fresh parsley chopped (optional)
- Cooked rice brown or white, for serving
Instructions
- Preparing the Aromatic Base: Start by heating 2 tablespoons of olive oil in a large frying pan over low to medium heat. Once the oil shimmers slightly, add the finely chopped red onion. Stir the onion gently, allowing it to soften slowly without browning, until it becomes translucent and fragrant—this should take about 5–6 minutes. This slow cooking brings out its natural sweetness and forms the flavorful base of your stew.
- Infusing Garlic Flavor: Next, add the finely chopped garlic cloves to the softened onions. Stir frequently to prevent burning, and cook for 1–2 minutes until the garlic becomes fragrant and tender. Be mindful not to overcook, as burnt garlic can turn bitter. This step ensures the garlic flavor is evenly distributed throughout the dish.
- Toasting the Spices: Once the onion and garlic are ready, sprinkle in 3 teaspoons of ground cumin, 1½ teaspoons of smoked paprika, and ¼–½ teaspoon of cayenne pepper (adjust based on your preferred heat level). Stir continuously for about 1–2 minutes, letting the spices bloom in the oil. This step unlocks their full aroma and depth, creating a rich, layered flavor for the stew.
- Incorporating Tomato Paste: Add 1 tablespoon of tomato paste to the pan. Stir it into the onion, garlic, and spices thoroughly. Cooking the tomato paste for a minute or so helps remove any raw taste and deepens the overall flavor of the sauce.
- Preparing and Adding the Tomatoes: While the paste is cooking, take your 2 tins of peeled plum tomatoes and lightly crush them in a separate bowl using a potato masher. This step breaks them down into a chunky sauce consistency without needing a blender. Pour the crushed tomatoes into the pan, then add ½ teaspoon of salt and half of the brown sugar (about 1–1½ teaspoons). Stir well to combine everything evenly.
- Simmering the Tomato Sauce: Bring the mixture to a gentle simmer over low heat. Leave the pan uncovered and let the sauce thicken slowly, stirring occasionally to prevent it from sticking or burning. Taste the sauce after about 10–15 minutes and adjust sweetness with the remaining sugar if needed. The goal is a balanced, slightly tangy, and richly flavored tomato base.
- Warming the Chickpeas: Once the tomato sauce has thickened to your liking, stir in 1½ cups of cooked chickpeas. Allow them to warm through in the sauce for 3–5 minutes. This ensures the chickpeas absorb some of the sauce flavors while maintaining their creamy texture.
- Adding the Spinach: Now it’s time to add the 200 g of fresh spinach. Gently stir it into the stew, then cover the pan with a lid. Let the spinach wilt naturally in the steam for 2–3 minutes. For a slightly different texture and flavor, you can pan-fry the spinach separately in a small amount of olive oil with garlic before adding it to the stew—but this is optional.
- Final Seasoning Adjustments: Remove the lid and taste the stew. Adjust seasoning with black pepper and a pinch more salt if necessary. This step is crucial, as it balances the sweetness, heat, and acidity of the tomato-chickpea mixture for a harmonious flavor profile.
- Serving the Stew: Spoon the warm stew over a bed of cooked rice (brown rice is preferred for extra fiber and nutrients). Sprinkle generously with toasted almond flakes for crunch and garnish with chopped fresh parsley if desired. Serve immediately while warm for a hearty, nutritious, and satisfying meal.
Notes
- Use canned chickpeas for convenience, but home-cooked chickpeas work beautifully and reduce sodium.
- Adjust cayenne pepper based on your spice tolerance; start small and add more gradually.
- For extra richness, drizzle a little olive oil over the stew just before serving.
- Brown sugar balances acidity in the tomatoes, but you can substitute with maple syrup or honey if preferred.
- Spinach can be replaced with other leafy greens like kale or Swiss chard for variety.
- Toasted almond flakes add crunch, but pine nuts or walnuts are excellent alternatives.
- This stew tastes even better the next day, making it perfect for meal prep.
- Serve over rice, quinoa, or even whole-grain couscous for a complete meal.
