Mediterranean Chickpea Stew with Spinach & Feta – all made in one pan in under 20 minutes! Sautéed red onion and garlic with Mediterranean spices stewed with crushed tomatoes, chickpeas and spinach. | Gluten Free + Vegetarian 

Coming at ya with another Meatless Monday in the form of this Mediterranean Chickpea Stew with Spinach & Feta.

It’s

✔️An easy, one-pot dinner
✔️Ready in about 20 minutes
✔️Packed full of protein, fibre and healthy carbs
✔️Totally delicious!

I suppose ‘stew’ might not technically be the correct term here since this dish cooks up in such a small amount of time though the depth of flavour wouldn’t give it away.

At any rate, let’s get to it!

How to Make: Mediterranean Chickpea Stew with Spinach & Feta

Start out by sautéing the diced red onion in a little olive oil. Cook until soft, about five-ish minutes and then add the garlic and seasonings and the balsamic vinegar.

You don’t need too much to season here, just a little oregano, cayenne powder and ground cloves. Despite the addition of cayenne powder this dish isn’t spicy at all. It adds a very faint punch that’s not overly detectable. Feel free to kick up the spice a bit if you prefer things a little spicier or even omit it altogether if you’re extra sensitive to spice.

Cook that mixture for a minute or so and then add in the vegetable stock and the crushed tomatoes. Let that simmer and cook for about 5-10 minutes. In this time the tomato mixture will thicken and reduce down slightly. You can taste and season adding a little salt and pepper as needed.

Finally, just stir in the chickpeas, spinach and feta, cover and let cook another couple of minutes to heat the chickpeas through and wilt the spinach. Taste and season as needed one more time and that’s it!

This makes for a really quick and easy weeknight dinner that doesn’t require too many ingredients. It also makes for great leftovers that you can easily store and reheat as needed.

Serving Suggestions

Serve this with a side of some gluten free French Bread to soak up the tomato juices (egg free version here) and enjoy!

A few more ideas to enjoy:

• Vegan Mashed Potatoes or Creamy Mashed Cauliflower
• Mashed Potato Biscuits
• Gluten Free Flatbread
• Gluten Free Focaccia
• Socca: A Chickpea Flatbread
• Easy Roasted Root Vegetables

Did you make this? Be sure to leave a review below and tag me on Facebook, Instagram, or Pinterest!

Recipe

Mediterranean Chickpea Stew with Spinach & Feta

Yield: 5 servings Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes

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Mediterranean Chickpea Stew with Spinach & Feta - all made in one pan in under 20 minutes! Sautéed red onion and garlic with Mediterranean spices stewed with chopped tomatoes, chickpeas and spinach. | Gluten Free + Vegetarian 

Ingredients

• 1 tablespoon olive oil
• 2 medium red onions, diced (about 1 1/2 cups)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon cayenne powder
• 1/4 teaspoon ground cloves
• 1 (15oz/400 g) can chopped tomatoes
• 1 cup (240 ml) vegetable stock, aim for a low sodium stock
• 1 tablespoon balsamic vinegar
• 2 (15 oz/400 g) cans chickpeas, drained
• 3 cups spinach packed
• 1/2 cup (75 g) crumbled feta
• 1/2 teaspoon salt or to taste
• red chili flakes, optional
• fresh parsley, optional

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

1. Heat olive oil over a medium heat in a large skillet or sauce pot. Add the onions and sauté for 5 minutes to soften. Add the garlic, oregano, cayenne and cloves and cook another minute. 
2. Stir in the tomatoes, stock and vinegar. Bring to a boil and then reduce the heat down to a simmer. Let cook 7-10 minutes to thicken the sauce - stir every so often. 
3. Stir in the chickpeas, spinach and feta. Cover and cook another 2-3 minutes. Season with salt as needed and garnish with red chili flakes and parsley and serve. 

Notes

Store this in an airtight container in the fridge for up to 5 days.

 

Nutrition Information

Yield: 5

Serving Size:

cup Calories: 312Saturated Fat: 5gCholesterol: 30mgSodium: 1412mgCarbohydrates: 35gFiber: 9gSugar: 6gProtein: 15g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Mains Cuisine: Mediterranean