Looking for a delicious and nourishing meal? This Spicy Chickpea and Spinach Stew is a vibrant, flavorful dish perfect for a healthy beans recipes rotation. It’s easy to make and packed with wholesome ingredients, ideal for a satisfying weeknight dinner.
Key Ingredients & Substitutions:
- Canned Chickpeas: Essential for this healthy beans recipe. You can use dried chickpeas, but remember to soak and cook them beforehand.
- Fresh Spinach: Any tender greens like kale or collard greens work well here.
- Canned Diced Tomatoes: Fire-roasted diced tomatoes add a smoky depth.
- Vegetable Broth: Chicken broth is also an option if you prefer.
- Spices (Cumin, Coriander, Smoked Paprika, Cayenne): Adjust cayenne to your spice preference.
- Onion & Garlic: Fundamental flavor base.
Ingredients:
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- ½ teaspoon cayenne pepper (or to taste)
- 1 (28-ounce) can diced tomatoes, undrained
- 1 (15-ounce) can chickpeas, rinsed and drained
- 4 cups vegetable broth
- 5 ounces fresh spinach, roughly chopped
- Salt and freshly ground black pepper to taste
- Optional: Fresh cilantro or parsley for garnish
- Optional: A squeeze of fresh lemon juice
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 350-400
- Tools Needed: Large pot or Dutch oven, cutting board, knife.
Step-by-Step Instructions:
1. Sauté the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Bloom the Spices
Add the cumin, coriander, smoked paprika, and cayenne pepper to the pot. Stir constantly for about 30 seconds until the spices are aromatic. This step enhances their flavor significantly.
3. Build the Stew Base
Pour in the diced tomatoes (undrained), rinsed chickpeas, and vegetable broth. Stir everything together well. Bring the mixture to a simmer.
4. Simmer and Thicken
Reduce the heat to low, cover the pot, and let the stew simmer for 15-20 minutes. This allows the flavors to meld and the stew to thicken slightly. You want a hearty, flavorful healthy beans recipe.
5. Wilt the Spinach
Stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach has fully wilted. Season the stew with salt and pepper to your liking.
6. Serve and Enjoy
Ladle the spicy chickpea and spinach stew into bowls. Garnish with fresh cilantro or parsley and a squeeze of lemon juice if desired. This healthy beans recipe is wonderful on its own or with a side of crusty bread.
Variation Ideas:
- Add diced sweet potatoes or butternut squash along with the tomatoes for extra bulk and sweetness.
- Stir in a can of coconut milk for a creamy, richer stew.
- Include a pinch of red pepper flakes for an extra kick of heat.
- Serve over a bed of brown rice or quinoa for a more complete meal.
- Top with a dollop of plain dairy-free yogurt or sour cream for a cooling contrast.
Storage Instructions:
Store any leftover Spicy Chickpea and Spinach Stew in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat or in the microwave until heated through. You might need to add a splash of vegetable broth to loosen it up.
Frequently Asked Questions (FAQ):
Can I use frozen spinach instead of fresh?
Yes, you can! Add frozen spinach (no need to thaw) during the last few minutes of cooking, and stir until it’s fully incorporated and heated through.
Is this recipe suitable for meal prep?
Absolutely! This stew reheats beautifully and the flavors often deepen overnight, making it a perfect healthy beans recipe for meal prepping.
How can I make this stew less spicy?
Reduce or omit the cayenne pepper. You can also add a touch of sugar or a splash of coconut milk to balance the heat.
What can I serve with this stew?
It’s great on its own, but also pairs well with crusty bread, a simple green salad, brown rice, or quinoa.
Can I freeze this stew?
Yes, this stew freezes well. Allow it to cool completely, then transfer to freezer-safe containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
What kind of chickpeas should I use?
Canned chickpeas are convenient and work perfectly. If using dried chickpeas, soak them overnight and cook until tender before adding them to the stew.