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Hearty Chickpea & Spinach Stew – A Vegan Comfort Classic

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soup
Servings 4
Calories 250 kcal

Ingredients
  

  • Chickpeas: 2 15 oz cans low-sodium chickpeas, rinsed and drained
  • Olive Oil: 1 tablespoon
  • Vegetables: 1 medium onion chopped (or pre-chopped)
  • 2 medium carrots diced (about 3/4 cup)
  • 4 cloves garlic minced (or 1/2 teaspoon garlic powder)
  • Flavor Enhancers: 3 tablespoons tomato paste
  • 4 cups vegetable broth low-sodium preferred
  • ½ teaspoon dried oregano
  • ½ teaspoon crushed fennel seeds
  • ½ teaspoon crushed red pepper flakes adjust to taste
  • ¼ teaspoon black pepper
  • ⅛ teaspoon salt optional, adjust to taste
  • Spinach: 3 cups frozen spinach IQF or thawed and drained
  • Optional: Nutritional yeast or vegan Parmesan for a cheesy kick

Instructions
 

  • Prep the Vegetables:
  • Start by chopping the onion and dicing the carrots. If you’re short on time, use pre-chopped vegetables from the store to save time.
  • Mash the Chickpeas:
  • Take one can of chickpeas and mash them with a fork or potato masher. This will help thicken the stew naturally.
  • Sauté the Veggies:
  • In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and minced garlic. Sauté for about 5 minutes until the vegetables soften and the aroma fills your kitchen.
  • Spice it Up:
  • Sprinkle in the dried oregano, crushed fennel seeds, and red pepper flakes. Stir for another minute to let the spices bloom.
  • Add Tomato Paste:
  • Stir in the tomato paste and cook for about 30 seconds to deepen the flavors and create a savory base.
  • Broth & Chickpeas:
  • Pour in the vegetable broth, then add both the mashed and whole chickpeas. Stir well, season with black pepper and salt, and bring the mixture to a gentle simmer.
  • Simmer:
  • Reduce the heat to medium-low, cover the pot, and simmer for 10 minutes, allowing the flavors to meld together.
  • Spinach Time:
  • Stir in the frozen spinach and cook for an additional 2 minutes until heated through. If you prefer softer spinach, cook it longer.
  • Taste & Serve:
  • Adjust seasoning to taste. For a cheesy flavor, sprinkle nutritional yeast or vegan Parmesan on top. Serve hot and enjoy!

Notes

Notes & Tips:

  • Frozen Spinach Tip:
    Individually quick-frozen (IQF) spinach is the easiest option. If unavailable, thaw and drain regular frozen spinach before adding.
  • Mash Chickpeas:
    Mashing one can of chickpeas adds thickness and texture to the stew.
  • Customize Veggies:
    Feel free to add other veggies like celery, sweet potatoes, or zucchini to the mix for added flavor and nutrition.
Keyword Vegan Recipes