This Mediterranean Chickpea Stew is a delightful dish that captures the essence of wholesome ingredients and vibrant flavors. Packed with nutritious spinach, aromatic cumin, and fresh coriander, this stew is perfect for a cozy night in or a gathering with friends. It’s simple, yet satisfying, making it an ideal recipe for any occasion.
Imagine sitting down to a warm bowl of this stew, with its rich, savory taste that balances the earthy chickpeas and the warmth of spices. It’s a dish that promises comfort and nourishment in every spoonful, making it a must-try for anyone looking to indulge in healthy deliciousness.
A Flavorful and Nutritious Stew
This Mediterranean chickpea stew brings together tender chickpeas and fresh spinach, creating a wholesome meal that is bursting with flavor.
The warm spices, including cumin and coriander, add an aromatic touch that enhances this dish. It’s a satisfying option for anyone following a vegetarian or vegan diet.
Ingredients That Shine
The main components of this stew include chickpeas, tomatoes, and vibrant greens. These ingredients not only provide nutrition but also create a visual feast in the bowl.
With each serving, you experience the richness of tomatoes coupled with the earthiness of chickpeas, combined with the freshness of spinach.
The Cooking Process
Preparing this stew begins with sautéing onions and garlic in olive oil until fragrant. This step forms the aromatic base that sets the tone for the entire dish.
Next, adding the chickpeas and tomatoes brings together the flavors, simmering them to meld perfectly. It’s a simple process that yields delightful results.
Aromatic Spices
Cumin and coriander play a leading role in this recipe, offering warmth and depth. These spices are essential for achieving the characteristic Mediterranean flavor profile.
They complement the natural sweetness of the tomatoes and the creaminess of the chickpeas, resulting in a well-rounded dish.
Serving Suggestions
This stew is best enjoyed warm, garnished with fresh coriander. Pair it with crusty bread or serve it over rice for a heartier meal.
Its inviting presentation, with rich colors and textures, makes it perfect for gatherings or cozy nights at home.
Nutritional Benefits
With each bowl containing approximately 220 calories, this stew is not only delicious but also packed with nutrients.
It provides a good balance of protein, fiber, and healthy fats, making it a nourishing choice for any meal.
Mediterranean Chickpea Stew with Spinach, Cumin, and Coriander
Ingredients
- 2 tablespoons olive oil
- 1 medium onion chopped
- 3 cloves garlic minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 can 15 oz chickpeas, drained and rinsed
- 1 can 14 oz diced tomatoes
- 4 cups fresh spinach washed and chopped
- 1 cup vegetable broth
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Stir in garlic, cumin, and coriander, cooking for an additional minute until fragrant.
- Add Chickpeas and Tomatoes: Stir in the chickpeas and diced tomatoes, followed by vegetable broth. Bring to a simmer and let cook for 10-15 minutes to allow the flavors to meld.
- Incorporate Spinach: Add the chopped spinach to the pot and cook for an additional 5 minutes, just until the spinach wilts. Season with salt and pepper to taste.
- Serve: Ladle the stew into bowls and garnish with fresh coriander. Enjoy with crusty bread or over rice.
Notes
- Fat: 8g
- Protein: 10g
- Carbohydrates: 30g
