Vegan Chickpea and Spinach Stew is one of those feel-good recipes I keep coming back to, especially on days when I want something hearty, healthy, and deeply comforting. It’s packed with plant-based protein, real ingredients, and warm spices that make your kitchen smell amazing.
I started making this stew during a stretch of chilly evenings when I was craving simple meals that didn’t ask too much of me, but still made me feel cared for. That’s what Shiny Happy Recipes is all about: finding joy in everyday cooking, one nourishing bowl at a time.
If you’re looking for another cozy chickpea dish, try this flavorful Vegan Chickpea Curry, it’s quick, satisfying, and packed with plant-based goodness.
Table of Contents
Key Ingredients
Let’s get to the good part, right? Honestly, the ingredients are probably in your kitchen already. Chickpeas, canned or cooked from scratch, are the main hero. Spinach comes in with a punch of green (fresh is grand but even frozen slides in pretty well too). Then there’s tomatoes for a juicy base and onions for that slight sweetness you did not see coming. Garlic? Don’t skip it. Ever. My little trick? A spoonful of smoked paprika for, you know, drama. Basically, you toss together pantry staples plus a few cozy spices and boom – your kitchen smells like a five-star restaurant. If you’re missing one ingredient, don’t overthink it. Even I forget stuff and it’s still awesome.
Want something creamy and comforting? This Vegan Butternut Squash Risotto is a must-try for chilly nights.
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Vegan Chickpea and Spinach Stew
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A comforting and nutritious vegan stew packed with chickpeas, spinach, and tomatoes, perfect for any meal.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 2 cups canned tomatoes
- 1 teaspoon smoked paprika
- 1 can chickpeas, drained and rinsed
- 2 cups vegetable broth
- 4 cups fresh spinach (or 2 cups frozen)
- Salt, to taste
- Lemon juice, to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté until translucent.
- Add minced garlic and sauté until fragrant, being careful not to let it brown.
- Stir in canned tomatoes, smoked paprika, and salt.
- Cook for a couple of minutes to let the flavors meld.
- Add chickpeas and vegetable broth, then cover and simmer for 10 minutes.
- Stir in spinach at the end and cook until wilted.
- Taste and adjust seasoning with lemon juice or spices as desired.
- Serve hot, or let cool for leftovers.
Notes
This stew is flexible; feel free to add other leafy greens, spices, or veggies based on your preference.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Soups & Stews
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: vegan stew, chickpea stew, easy recipes, healthy meals, comfort food
Step-by-Step Cooking Instructions
All right, even if you don’t “love” cooking, this is do-able. I promise. First, heat up olive oil in a big pot – you’ll need lots of room. Throw in chopped onion and let it sizzle until it starts to look see-through (took me YEARS to realize that’s what “translucent” actually looked like). Add garlic and, seriously, don’t let it brown for too long or it’ll turn bitter and everyone at dinner will know. Toss in the tomatoes, spices and a little salt. Stir like you mean it. Let everything bubble for a couple minutes so the flavors have a tiny party together.
Now dump in the chickpeas and a splash of veggie broth. Cover and simmer for about ten or so minutes. Add spinach at the very end – it wilts in seconds and, wow, looks like you actually put work into this. Taste and maybe add lemon juice or more spice if you’re wild like that. Serve hot and eat immediately. Or let it cool for leftovers – the flavors get even better.
These Vegan Stuffed Bell Peppers are another great way to turn pantry staples into a hearty, wholesome meal.
Nutritional Benefits of the Dish
Let’s be real, not every stew out there is a nutrition superstar. But this Vegan Chickpea and Spinach Stew is sneaky healthy. Chickpeas bring plant protein and fiber, so your tummy stays happy for hours. Spinach is, well, spinach. Folks rave about its iron and vitamins.
I once read it’s great for energy, and I honestly believe my own happy stomach over any internet chart. Tomatoes pop in antioxidants and a splash of vitamin C, and using olive oil is just classic healthy fat vibes. Garlic has stuff in it that’s said to help immunity – I never get super sick after eating this (which can’t be a coincidence, right?). If you’re counting calories, this stew is kind without sacrificing taste. It’s one of those rare win-wins, and nobody at your table will complain they’re not eating “real food.”
For a hearty twist on pasta night, you’ll love this deeply savory Vegan Lentil Bolognese, one of my go-to comfort dinners.
Serving Suggestions
Straight up – this stew is crazy flexible. Here’s how I like to spin it:
- Ladle it over fluffy brown rice or quinoa for a bowl that’ll fill you up.
- Scoop with crusty bread (I love sourdough, if I’m honest).
- Sprinkle with fresh herbs or a squeeze of lemon for extra brightness.
- Pair with a crisp green salad on the side if you’re feeling virtuous.
You cannot go wrong freestyle here. Pretty much anything you want will work.
| Serving Style | Best For | Added YUM Factor | Time to Prep |
|---|---|---|---|
| With Rice | Lunch | Extra Hearty | 5 minutes |
| With Crusty Bread | Dinner | Satisfying Crunch | 2 minutes |
| As-is | Meal Prep | Simplest | None |
Variations of the Recipe
No joke – cooking this stew has taught me that rules are just suggestions (in food, anyway). Swap kale or Swiss chard instead of spinach if you’ve got those leafy odds and ends haunting your crisper drawer. Like it spicy? Toss a pinch of red pepper flakes or swirl in a bit of harissa. Not into tomatoes?
Add extra broth and a spoonful of coconut milk for a creamier vibe (I do this when I feel fancy). You can even slide in diced potatoes or sweet potatoes for extra girth. Leftover roasted veggies dump in just fine too. Oh, and I once forgot garlic but added onion powder – it worked in a pinch. Have fun with it, seriously, nobody’s policing your dinner.
Related Vegan Recipes to Try
Since you made it this far, I’m guessing you want even more plant-based ideas that actually impress your taste buds. My top pick when I’m not up for stew is a hearty lentil soup – super quick and always delicious. Or try a smoky vegan chili (that one’s a slow-cooker miracle!). Got leftover chickpeas? Make roasted chickpea snacks for a crunchy treat. If you’re feeling creative, a simple coconut curry with whatever veggies you love never lets me down. Cooking vegan isn’t about food rules – it’s about discovering new favorites that wow you and anyone you feed.
FAQ
Can I freeze Vegan Chickpea and Spinach Stew?
Absolutely, I freeze it in single portions. Just reheat gently and add fresh spinach after thawing for best color.
How long does it keep in the fridge?
About four days, maybe five if you’re lucky. The flavors get deeper so leftovers are gold.
What should I do if I can’t find canned chickpeas?
Use dried ones but cook them first; it’s a bit more work but sometimes cheaper.
Any tips if my stew is too thick?
Splash in more veggie broth or plain water until you like the texture.
Can I make this dish spicy?
Totally. Red pepper flakes, hot sauce or even a diced jalapeño – go nuts!
My Cozy Go-To for Chilly Days
Whether you’re meal-prepping for the week or just need a cozy dinner to reset, this Vegan Chickpea and Spinach Stew delivers every time. It’s made with pantry staples, totally customizable, and somehow tastes even better the next day.
I hope this recipe brings a little warmth and wellness to your kitchen like it does in mine. And if Toddler (my crumb detective and silent taste-tester) had any say, he’d probably tell you this one smells like a win.
Thanks for cooking with me, you’re always welcome here.
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