Good olive oil is the entire point of this stew, not a footnote. Chickpeas simmered low and slow with plenty of it turn silky rather than mealy, and folding in spinach at the very end keeps the greens bright instead of army green and sad. Skip the bouillon cubes most stew recipes lean on and you keep the sodium reasonable while the chickpeas and vegetables carry all the flavor themselves.
Ingredients
- 2 cans (400g each) chickpeas, rinsed and drained
- 4 tbsp extra virgin olive oil
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can (400g) diced tomatoes, no salt added
- 2 cups low-sodium vegetable broth
- 1 tsp smoked paprika
- 4 cups baby spinach
- Juice of 1/2 lemon
- Pinch of sea salt and black pepper
Instructions
- Warm olive oil in a large pot over medium heat. Add carrots and celery, cooking until just softened, about 6 minutes.
- Stir in smoked paprika, then add chickpeas, diced tomatoes, and broth. Bring to a gentle simmer.
- Cook uncovered for 18-20 minutes, stirring occasionally, until the chickpeas are soft and the liquid has thickened slightly.
- Stir in spinach and lemon juice, cooking just until wilted. Season with a pinch of salt and pepper.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 15g |
| Total carbohydrates | 34g |
| Dietary fiber | 10g |
| Protein | 11g |
| Sodium | 310mg |
Why This Is Good for Your Gut
Chickpeas are loaded with soluble fiber that both slows cholesterol absorption and ferments into gut-supportive short-chain fatty acids. The generous pour of extra virgin olive oil supplies oleic acid and polyphenols associated with a healthier lipid profile, and spinach adds folate and nitrates linked to better vascular function.
Leftovers thicken up even more in the fridge, so thin with a splash of broth when you reheat. For more plant-based stews, try our Greek White Bean and Spinach Stew or Split Pea Soup with Turmeric and Carrots.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
