🫘 Mediterranean Chickpea & Spinach Stew
🍽️ Serves: 4
⏱️ Prep Time: 10 min
🔥 Cook Time: 20–25 min
🌿 Ingredients
2 tbsp extra virgin olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 can (400g) chickpeas (drained & rinsed)
1 can (400g) diced tomatoes (or 3 fresh tomatoes, chopped)
2 big handfuls fresh spinach (or 1 cup frozen)
1 tsp ground cumin
1 tsp paprika
½ tsp turmeric (optional but healthy!)
1 cup vegetable broth
Salt & black pepper — to taste
2 tbsp fresh lemon juice
Garnish: fresh parsley or cilantro
Optional: Chili flakes for spice 🌶️
👩🍳 Instructions
1️⃣ Sauté
Heat olive oil in a pot
Add onions → cook 3 min
Add garlic → cook 1 min until fragrant
2️⃣ Build Flavor
Stir in cumin, paprika, turmeric
Add tomatoes + chickpeas
Mix well to coat spices
3️⃣ Simmer
Pour in vegetable broth
Bring to a gentle boil
Simmer 10–12 minutes
4️⃣ Spinach Time
Add spinach
Stir until fully wilted
5️⃣ Finish
Add lemon juice
Season with salt & pepper
Garnish with parsley
Serve warm with crusty bread, couscous, or brown rice 🤤
🌱 Health Benefits
✔ Plant-based protein for muscle & energy
✔ Iron-rich spinach for healthy blood
✔ Tomatoes provide antioxidants (lycopene!)
✔ Supports digestion & heart health
⭐ Tips
Add feta cheese on top for a creamy & salty touch
Turn into soup by adding more broth
Store up to 3 days — tastes even better next day!
If you’d like, I can also show a picture of this recipe — just tell me “Show image” or “Give photo” 📸
Would you like the next recipe to be:
A) Seafood (e.g., Garlic Lemon Shrimp)
B) Pasta (e.g., Mediterranean Penne)
C) Meat (e.g., Greek Lamb Meatballs)
D) Grain Bowl (e.g., Couscous Salad)
Which one should we go for next? 😄
