A Hearty, Nourishing, and Flavorful One-Pot Meal
If you’re looking for a wholesome, cozy, and nutrient-packed meal, this Warm Vegan Chickpea & Spinach Stew with Tomatoes and Garlic is exactly what you need. This dish is a perfect balance of protein-rich chickpeas, tender spinach, and a rich, garlicky tomato broth, creating a satisfying and deeply flavorful stew that’s both hearty and comforting.
Inspired by Mediterranean and Middle Eastern flavors, this one-pot stew is quick and easy to make, ideal for busy weeknights or meal prep. It’s naturally vegan, gluten-free, and loaded with plant-based protein and fiber, making it a filling and nutritious choice. Serve it on its own, with crusty bread, rice, or quinoa, and enjoy a warming, satisfying meal that’s as good for your body as it is for your taste buds.
Why You’ll Love This Vegan Chickpea & Spinach Stew
1. Deeply Flavorful & Comforting
The combination of garlic, tomatoes, smoked paprika, and cumin creates a bold, rich, and slightly smoky stew that’s both warming and satisfying.
2. Packed with Plant-Based Protein & Fiber
Chickpeas are an excellent source of protein and fiber, making this stew nutrient-dense and filling without feeling heavy.
3. One-Pot & Ready in 30 Minutes
This stew comes together in just one pot and is ready in under 30 minutes, making it perfect for a quick weeknight meal.
4. Meal Prep & Freezer-Friendly
This stew stores beautifully in the fridge or freezer, making it a great option for meal prepping or batch cooking.
5. Naturally Vegan, Gluten-Free & Allergy-Friendly
This dish is free from dairy, gluten, soy, and nuts, making it suitable for almost any diet.
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Ingredients
For the Stew:
- 2 tbsp olive oil (or vegetable broth for oil-free)
- 1 yellow onion, finely chopped
- 4 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground coriander
- ½ tsp red pepper flakes (adjust for spice preference)
- 1 can (15 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups vegetable broth
- 2 tbsp tomato paste
- 3 cups fresh spinach, chopped
- 1 tbsp lemon juice (for brightness)
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
For Serving:
- Fresh parsley or cilantro, chopped
- ½ cup vegan yogurt or coconut cream (optional, for creaminess)
- Crusty bread, rice, or quinoa
Ingredient Breakdown
Chickpeas – The Hearty Protein Base
Chickpeas provide a hearty, chewy texture while being packed with plant-based protein, fiber, and essential minerals like iron and folate.
Garlic & Onion – The Flavor Foundation
Garlic and onions build a rich, aromatic base, adding depth and umami to the stew.
Tomatoes – The Savory, Slightly Tangy Element
Diced tomatoes and tomato paste create a deep, rich broth with a perfect balance of acidity and sweetness.
Smoked Paprika & Cumin – The Warm, Earthy Spices
These spices bring a smoky, slightly spicy warmth, enhancing the Mediterranean-inspired flavors.
Spinach – A Boost of Greens & Nutrients
Spinach adds a pop of color and a nutritional boost, supplying iron, vitamin C, and antioxidants.
Lemon Juice – The Bright, Finishing Touch
A squeeze of fresh lemon juice at the end enhances the flavors and freshness of the stew.
Instructions
Step 1: Sauté the Aromatics
- In a large pot or deep skillet, heat olive oil over medium heat.
- Add chopped onion and sauté for 3-4 minutes, until softened.
- Stir in garlic, cumin, smoked paprika, coriander, and red pepper flakes, cooking for 1 minute until fragrant.
Step 2: Build the Stew
- Add the diced tomatoes, tomato paste, chickpeas, and vegetable broth.
- Stir well and bring to a gentle simmer. Cover and cook for 15 minutes, allowing the flavors to meld.
Step 3: Add the Spinach & Lemon
- Stir in chopped spinach and cook for 2-3 minutes, until wilted.
- Add lemon juice, salt, and black pepper. Stir well and taste, adjusting seasoning as needed.
Step 4: Serve & Garnish
- Ladle the stew into bowls and garnish with fresh parsley or cilantro.
- Drizzle with vegan yogurt or coconut cream for added creaminess.
- Serve with crusty bread, rice, or quinoa, and enjoy!
Tips & Variations
- Make It Spicier: Add more red pepper flakes or a dash of harissa for extra heat.
- For a Creamier Texture: Blend half the stew and mix it back in for a thicker consistency.
- Add More Vegetables: Try adding carrots, bell peppers, or zucchini for extra nutrients.
- For Extra Protein: Stir in cubed tofu or tempeh for even more plant-based protein.
- Meal Prep Tip: This stew keeps well in the fridge for up to 4 days and freezes beautifully for up to 3 months.
Nutritional Information (Per Serving)
- Calories: ~320
- Protein: ~12g
- Carbohydrates: ~45g
- Fats: ~8g
- Fiber: ~10g
- Iron: ~25% DV
- Vitamin C: ~50% DV
This dish is rich in plant-based protein, fiber, and essential nutrients, making it a wholesome and satisfying meal.
Conclusion
This Warm Vegan Chickpea & Spinach Stew with Tomatoes and Garlic is the ultimate one-pot comfort food—rich in flavor, easy to prepare, and incredibly nourishing. Whether you’re meal prepping, cooking for the family, or craving something cozy, this dish delivers warmth, nutrition, and bold Mediterranean flavors in every bite.
Give this recipe a try and let me know how you liked it! Did you add any extra veggies or toppings? Share your version in the comments below!
Disclaimer
Nutritional values are estimates. Always consult a professional for dietary advice.