Spanish chickpea and spinach stew
A quick and satisfying Spanish-inspired stew loaded with chickpeas, fresh spinach, and aromatic spices. This plant-based, high-fiber, and protein-rich dish is perfect for weeknight dinners, meal prep, or cozy lunches, served over rice and topped with toasted almonds for added crunch and flavor.
Equipment
- 1 large frying pan with lid
- 1 Potato Masher
- 1 wooden spoon (or spatula)
- Measuring spoons
- Knife and chopping board
- 1 bowl for squashing tomatoes
Ingredients
- 2 tbsp 30 ml 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
- 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, for garnish)
- Cooked rice to serve
Instructions
- Preparing the Ingredients: Begin by gathering all your ingredients and tools. Finely chop the garlic cloves and the red onion so they’re ready to go. Drain and rinse your cooked chickpeas if using canned, and set aside. Wash the spinach thoroughly, removing any tough stems. Open the tins of peeled plum tomatoes and have a potato masher or fork ready. Pre-measure your spices and seasonings for smooth cooking.
- Heating the Oil: Place a large frying pan over medium-low heat and pour in 2 tablespoons of olive oil. Allow the oil to warm gently; you should notice it shimmering slightly without smoking. Using a frying pan with a lid is ideal, as it will help cook the spinach later without losing moisture.
- Cooking the Onion: Add the finely chopped red onion to the warm oil. Stir occasionally and let it cook slowly until it becomes soft and nearly translucent. This should take about 5–7 minutes. Cooking onions on low heat develops a sweet, mellow flavor that forms the base of the stew. Be patient—rushing this step will make the onions less aromatic.
- Sautéing the Garlic: Once the onion is soft, add the finely chopped garlic to the pan. Keep stirring frequently to prevent the garlic from burning. The goal is to soften it until it releases a rich, fragrant aroma and blends seamlessly with the onion. This should take about 1–2 minutes. Be careful: garlic burns quickly, which can make the stew taste bitter.
- Adding the Spices: Now it’s time to introduce the spices. Sprinkle in the ground cumin, smoked paprika, and cayenne pepper. Stir constantly for 1–2 minutes so the spices gently bloom in the oil. This step unlocks their full flavor potential and forms the aromatic backbone of the stew.
- Incorporating Tomato Paste: Add 1 tablespoon of tomato paste to the pan and stir it into the onion, garlic, and spice mixture. Allow it to cook for another minute, coating the onions evenly. Tomato paste adds depth and richness to the sauce, enhancing the overall flavor.
- Preparing and Adding Tomatoes: While the tomato paste cooks, use a potato masher to gently crush the peeled plum tomatoes in a separate bowl. You want them broken down but still slightly chunky for texture. Add these mashed tomatoes to the pan along with ½ of the brown sugar and the salt. Stir to combine thoroughly.
- Simmering the Sauce: Increase the heat slightly, then reduce it to low and let the tomato mixture simmer uncovered. Stir occasionally to prevent sticking. This simmering allows the sauce to thicken and the flavors to meld beautifully. Taste after 10–15 minutes and adjust seasoning with black pepper or the remaining sugar, depending on the acidity of the tomatoes.
- Adding the Chickpeas: Once the sauce has thickened to your liking, gently fold in the cooked chickpeas. Stir carefully to ensure each chickpea is coated in the flavorful tomato sauce. Allow the chickpeas to warm through for 3–5 minutes. This step ensures the stew has a satisfying, hearty texture and that the chickpeas absorb the spices.
- Cooking the Spinach: Add the washed spinach on top of the chickpeas. Place a lid over the pan and let the spinach wilt in the steam for about 2–3 minutes. Stir gently to combine once wilted. If you prefer, you can sauté the spinach separately in a little olive oil and garlic before adding it to the stew, which adds an extra layer of flavor.
- Plating the Stew: Serve the chickpea and spinach stew over a bed of cooked rice. Sprinkle a handful of toasted almond flakes on top for a satisfying crunch and garnish with freshly chopped parsley if desired. The almonds add healthy fats and texture, while parsley provides a fresh, vibrant finish.
- Enjoying Your Meal: Your Spanish chickpea and spinach stew is now ready to enjoy! Each bite delivers a balance of protein, fiber, and heart-healthy fats, with a comforting warmth from the spices. This dish is perfect for a weeknight dinner, meal prep, or a cozy lunch. Store leftovers in an airtight container in the refrigerator for up to 3 days—flavors deepen beautifully over time.
Notes
- Use fresh or frozen spinach; adjust cooking time for frozen.
- For a spicier stew, increase cayenne pepper gradually.
- Brown sugar helps balance tomato acidity; adjust based on tomato sweetness.
- Toast almonds lightly in a dry pan for extra crunch and flavor.
- Serve over any grain: brown rice, quinoa, or couscous work well.
- This stew is naturally gluten-free and plant-based.
- Leftovers taste even better the next day as flavors meld.
