Description
Journey to the heart of Spain with a stew that’s both rustic and refined. We’ve re-imagined the classic chickpea and spinach dish to be bursting with flavor, not sodium. By layering aromatics like fennel and ginger and blooming spices to perfection, this vibrant, hearty, and exceptionally healthy meal proves that you can achieve deep, satisfying flavor while embracing the principles of the Mediterranean kitchen.
Ingredients
Scale
- 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
Nutrition
- Calories: 426