There’s a specific kind of magic that happens when you toast spices in a hot pan. That moment the aromatics—like smoked paprika and cumin—hit the oil, the entire kitchen transforms. It’s my favorite secret weapon for building deep, complex flavor from the ground up.
So many stew recipes rely on salt for their flavor, but I’ve always found the most satisfying meals are built on layers of aromatics. This Spanish-inspired stew is the perfect example. We’re not just dumping ingredients in a pot; we’re gently caramelizing onions and fennel, blooming spices, and simmering it all into a rich, velvety base.
This is the kind of vibrant, hearty meal that feels both comforting and wonderfully nourishing. It’s a true celebration of whole-food ingredients.
A Hearty, Flavor-Packed Meal
What I adore about this recipe is how it delivers such a robust, satisfying flavor while feeling incredibly clean. It’s a perfect one-pot dinner that proves nourishing food can be, and should be, deeply delicious.
Here’s what makes it so special:
- Rich in Fiber & Protein: The chickpeas provide a fantastic, plant-based source of both protein and fiber, making this stew incredibly satisfying.
- Aromatic Base: The combination of sweet fennel, pungent ginger, and smoky paprika creates a flavor profile that’s way more complex than the simple ingredient list suggests.
- Wonderfully Versatile: It’s a complete meal on its own, but it’s also fantastic served over a bit of quinoa or with a slice of crusty bread for dipping.
Building the Stew, Step by Step
This recipe is all about developing flavor in stages. It’s not complicated—it just requires a little patience.
- Create the Purée: First, you’ll blend one can of tomatoes with the ginger. This creates a smooth, vibrant base that gives the stew its beautiful body.
- Build the Aromatics: You’ll slowly cook down the onions and fennel until they’re soft and sweet. This is a crucial step! Then, add the garlic and spices and toast them for just 30 seconds to “bloom” their flavor.
- Simmer to Perfection: Add the tomato-ginger purée, the chopped tomatoes, chickpeas, and broth. Let this simmer gently for about 30 minutes. This is when the chickpeas become tender and all those flavors marry.
- The Finishing Touches: Right at the end, stir in the fresh spinach until it wilts. The nutritional yeast, oregano, and tamari add a final layer of savory depth. A little sherry vinegar at the end brightens everything up.
A Few Extra Tips for Success
While the recipe is straightforward, these few pointers make it foolproof.
- Don’t Rush the Onions: The 8-10 minutes for cooking the onions and fennel is essential. This isn’t about browning them, but about slowly coaxing out their natural sweetness.
- Make it Ahead: This is one of those stews that genuinely tastes even better on day two. The flavors settle and deepen overnight, making it a fantastic choice for planning ahead.
- Adjust the Consistency: If you like a thicker, more rustic stew, you can gently mash some of the chickpeas against the side of the pot with your spoon before adding the spinach.
If you love hearty, vegetable-packed meals like this, you should also try my Tuscan Ribollita. And while this stew is my go-to for a cozy night in, if you’re looking for a bright, refreshing bean dish, my quick Mediterranean Bean Salad is a must-try.
Quick Questions
How should I store this Mediterranean Chickpea Stew?
Store it in an airtight container in the refrigerator for up to 5 days. You can also freeze it for up to 3 months. Let it thaw overnight in the fridge before reheating gently on the stovetop.
Can I add other vegetables?
Absolutely. This stew is very forgiving. Diced carrots or celery can be added with the onions and fennel. You could also stir in some chopped zucchini or red bell pepper during the last 10 minutes of simmering.
What is nutritional yeast?
It’s a deactivated yeast with a savory, cheesy, and nutty flavor. It’s a wonderful way to add a savory (umami) kick to plant-based dishes without adding any dairy.
Andalusian Sunshine Stew: Spiced Chickpeas with Spinach & Fennel
Equipment
- Blender
- Large Dutch oven or heavy-bottomed pot
Ingredients
- 1/4 cup extra-virgin olive oil plus more for drizzling
- 2 medium yellow onions finely sliced
- 1 medium fennel bulb trimmed and finely sliced
- 8 garlic cloves thinly sliced
- 1.5- inch piece fresh ginger peeled and finely grated
- 2 teaspoons sweet smoked paprika
- 1 teaspoon ground cumin
- 2 28-ounce cans no-salt-added whole peeled tomatoes
- 3 15-ounce cans no-salt-added chickpeas, drained and rinsed
- 2 cups low-sodium vegetable broth
- 3 bay leaves
- 1 teaspoon kosher salt plus more to taste
- 16 ounces 1 pound fresh spinach
- 1 tablespoon nutritional yeast
- 2 tablespoons fresh oregano chopped
- 1 teaspoon low-sodium tamari
- 1 tablespoon sherry vinegar for serving
Instructions
- Drain one can of tomatoes, reserving the liquid; roughly chop the drained tomatoes and set aside. To a blender, add the reserved tomato liquid, the entire contents (tomatoes and juice) of the second can, and the grated ginger; blend until smooth.
- Heat the olive oil in a large Dutch oven over medium heat. Add onions and fennel; cook 8–10 minutes until soft and lightly caramelized.
- Add garlic; cook 1 minute. Stir in paprika and cumin; cook 30 seconds, stirring.
- Stir in the tomato–ginger purée, the chopped tomatoes, chickpeas, broth, bay leaves, and salt. Bring to a boil.
- Reduce to a gentle simmer, partially cover, and cook 25–30 minutes, stirring occasionally, until the stew is thick enough to coat a spoon and the chickpeas are tender.
- Remove from heat; discard bay leaves. Stir in spinach to wilt, then nutritional yeast, oregano, and tamari. Adjust salt to taste. Ladle into bowls, drizzle with olive oil, and finish with sherry vinegar.
Notes
- Fennel Prep: To prepare the fennel, slice off the bottom root and the top fronds (you can save the fronds for a garnish). Cut the bulb in half vertically and then slice it thinly.
- Make it Ahead: This stew tastes even better the next day as the flavors have more time to marry. Reheat gently on the stovetop, adding a splash of broth or water if it has become too thick.
- Serving Suggestion: Serve with a slice of crusty whole-grain bread for dipping or alongside a scoop of cooked farro or quinoa to make it an even more substantial meal.
Nutrition Information
Per serving (approximately 1/5th of total recipe)- Calories: 426 kcal
- Total Fat: 15.8 g
- Saturated Fat: 2.2 g
- Sodium: 464 mg
- Total Carbohydrate: 59.4 g
- Dietary Fiber: 17.7 g
- Total Sugars: 19.6 g (0 g added sugar)
- Protein: 18.0 g
I hope this Spanish-style stew brings a bit of sunshine and warmth to your kitchen. It’s a wonderful, nourishing meal that I find myself coming back to again and again. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
