This Gluten-Free Vegan Chickpea and Spinach Stew is a hearty, comforting, and nutrient-packed meal that’s perfect for cozy dinners or meal prep. Featuring tender chickpeas, vibrant spinach, and a rich, flavorful broth, this stew is as nourishing as it is satisfying. Made with simple pantry staples, it’s a quick and easy recipe that you’ll want to make again and again.
Why You’ll Love This Recipe
- Nutrient-Dense: Packed with protein, fiber, vitamins, and minerals.
- Quick and Easy: Ready in under 30 minutes with minimal prep work.
- Gluten-Free and Vegan: Ideal for those with dietary restrictions or preferences.
- Customizable: Add your favorite veggies or spices for a personal touch.
Ingredients
For the Stew:
- 1 tablespoon olive oil (or vegetable broth for oil-free cooking)
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon red pepper flakes (optional, for a bit of heat)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed)
- 1 can (14 oz) diced tomatoes
- 2 cups vegetable broth
- 1/4 cup coconut milk (optional, for creaminess)
- Salt and pepper, to taste
Optional Toppings:
- Fresh parsley, chopped
- A squeeze of fresh lemon juice
- Vegan yogurt or coconut cream
Ingredient Breakdown
Chickpeas
A great source of plant-based protein and fiber, chickpeas provide the hearty base for this stew.
Spinach
Rich in vitamins A, C, and K, spinach adds vibrant color and nutrition to the dish.
Spices
Cumin, smoked paprika, and turmeric bring warmth and depth to the broth.
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large pot over medium heat.
- Add the diced onion and cook for 3-4 minutes, until softened.
- Stir in the minced garlic, cumin, smoked paprika, turmeric, and red pepper flakes (if using). Cook for another minute, until fragrant.
Step 2: Add the Base Ingredients
- Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Stir to combine.
- Bring the mixture to a gentle simmer and cook for 10-15 minutes to allow the flavors to meld.
Step 3: Add the Spinach
- Stir in the chopped spinach and let it wilt, about 2-3 minutes.
- If using coconut milk, stir it in at this stage for a creamy finish.
Step 4: Season and Serve
- Taste and adjust the seasoning with salt and pepper.
- Ladle the stew into bowls and garnish with fresh parsley, a squeeze of lemon juice, or a dollop of vegan yogurt if desired.
Picture Gallery
Tips and Variations
- Make It Heartier: Add diced sweet potatoes, zucchini, or carrots for extra bulk.
- Spice It Up: Increase the red pepper flakes or add a pinch of cayenne for more heat.
- Substitute Greens: Swap spinach for kale, Swiss chard, or collard greens.
- Meal Prep Tip: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.
Nutritional Information (Per Serving – Based on 4 Servings)
- Calories: 210
- Protein: 8g
- Carbohydrates: 28g
- Fat: 7g
- Fiber: 8g
- Iron: 15% of the daily value
- Vitamin C: 25% of the daily value
This stew is a hearty, low-calorie meal that’s perfect for nourishing your body.
Conclusion
This Gluten-Free Vegan Chickpea and Spinach Stew is a simple yet delicious recipe that’s packed with flavor and nutrition. Whether you’re looking for a cozy dinner, an easy meal-prep dish, or a quick lunch, this stew has you covered.
Have you tried this recipe? Share your favorite additions or variations in the comments below! Don’t forget to tag us on social media with your stew photos—we’d love to see your creations.
Frequently Asked Questions
1. Can I use dried chickpeas?
Yes! Soak and cook dried chickpeas ahead of time, then use 1 1/2 cups cooked chickpeas in the recipe.
2. How do I store leftovers?
Store the stew in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave.
3. Can I make this oil-free?
Yes! Sauté the onion and garlic in vegetable broth instead of oil.
4. Is this stew freezer-friendly?
Absolutely! Freeze the cooled stew in portion-sized containers for up to 2 months. Thaw overnight in the fridge and reheat before serving.
5. What pairs well with this stew?
Serve it with gluten-free bread, rice, or quinoa for a more filling meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.