When people hear the word ‘diet,’ they often think of restriction and everything they can’t have. The moment I embraced the Mediterranean lifestyle, my mindset shifted to one of abundance and pure enjoyment. This stew is the perfect taste of that philosophy. It’s brimming with hearty chickpeas, tender greens, and rich, savory tomatoes—a celebration of vibrant, life-giving foods that make you feel amazing. Forget about sacrifice; this is the Mediterranean chickpea stew recipe that shows you just how delicious and satisfying healthy eating can truly be.
Six Reasons You’ll Adore This Sunshine Stew
This recipe has become a staple in my kitchen, and I have a feeling it will in yours, too. It’s the kind of meal that nourishes you from the inside out and feels like a warm hug.
- Packed with Flavor: We’re not just tossing ingredients in a pot. We build layers of flavor by caramelizing onions and fennel, blooming spices, and finishing with fresh herbs.
- Incredibly Nourishing: This is the definition of a high fiber Mediterranean diet meal. The combination of chickpeas and spinach provides a powerhouse of nutrients.
- Naturally Plant-Based: Full of hearty vegetables and legumes, this is a vegan Mediterranean stew recipe that will satisfy everyone at the table, vegan or not.
- Allergy-Friendly: Looking for a delicious gluten free Mediterranean dinner? You’ve found it! All the ingredients here are naturally free from gluten.
- Simple Ingredients: You won’t need to hunt for specialty items. This recipe uses pantry staples and easy-to-find produce.
- Even Better the Next Day: The flavors meld and deepen overnight, making it perfect for meal prep and leftover lunches.
How to Build the Perfect Mediterranean Dinner Plate
One of the most common questions I get is, “What is a typical Mediterranean dinner?” The beautiful answer is that it’s often simple, balanced, and focused on wholesome components. This stew is a perfect centerpiece.
To make it a complete meal, I love to serve it with a slice of crusty, whole-grain bread for dipping into that incredible broth. A simple side salad of mixed greens, cucumber, and a squeeze of lemon with a drizzle of olive oil is all you need to complete the plate. It’s balanced, beautiful, and oh-so-satisfying.
Your Questions About This Mediterranean Chickpea Stew Recipe, Answered
Navigating a new way of eating always comes with questions, so let’s clear up a few common ones!
1.Are chickpeas good for a Mediterranean diet?
Absolutely! Chickpeas (or garbanzos) are a cornerstone of the Mediterranean diet. They are a fantastic source of plant-based protein and dietary fiber, which helps keep you full and supports digestive health. They are celebrated for their versatility and nutritional benefits.
2.How can I get more fiber on the Mediterranean diet?
You’re looking at it! A recipe like this is the perfect way. The key is to focus on incorporating more legumes (like chickpeas, lentils, and beans), loading up on all kinds of vegetables, and choosing whole grains. This stew checks all those boxes beautifully.
3.Can I make this Spanish chickpea and spinach stew ahead of time?
Yes, and I highly recommend it! Like many stews, the flavors get even richer and more delicious after a day in the fridge. Just let it cool completely and store it in an airtight container for up to 4 days. Reheat it gently on the stovetop.
Now, let’s get to the part you’ve been waiting for! Here’s everything you need to make this beautiful stew in your own kitchen.
Andalusian Sunshine Stew: Spiced Chickpeas with Spinach & Fennel
Equipment
- Blender
- Large Dutch oven or heavy-bottomed pot
Ingredients
- cup extra-virgin olive oil plus more for drizzling
- 2 medium yellow onions finely sliced
- 1 medium fennel bulb trimmed and finely sliced
- 8 cloves garlic thinly sliced
- A 1.5-inch piece of fresh ginger peeled and finely grated
- 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
- cups low-sodium vegetable broth
- 3 bay leaves
- teaspoon kosher salt plus more to taste
- 1 pound 16 ounces fresh spinach
- 1 tablespoon nutritional yeast
- 2 tablespoons fresh oregano chopped
- 1 teaspoon low-sodium tamari
- 1 tablespoon sherry vinegar for serving
Instructions
- Create the Tomato & Ginger Infusion: Drain one can of the no-salt-added tomatoes through a sieve into a bowl, reserving the liquid. Place the drained tomatoes from that can and the entire contents (tomatoes and juice) of the second can into a blender. Add the grated ginger. Blend on high until a smooth, vibrant purée is formed. Set aside. Roughly chop the remaining reserved tomatoes from the sieve.
- Build the Aromatic Foundation: Heat the cup of extra-virgin olive oil in the Dutch oven over medium heat. Once shimmering, add the sliced onions and fennel. Cook, stirring occasionally, for 8-10 minutes, until they are soft, translucent, and just beginning to caramelize.
- Bloom the Spices: Add the sliced garlic to the pot and cook for one minute until fragrant. Stir in the smoked paprika and ground cumin, and cook for another 30 seconds, stirring constantly, until the spices are toasted and aromatic. This step is crucial for unlocking their deep flavor.
- Form the Stew & Simmer: Pour the tomato-ginger purée into the pot—it will sizzle immediately. Stir to combine with the aromatics, scraping up any browned bits from the bottom. Add the chopped tomatoes, rinsed chickpeas, low-sodium vegetable broth, bay leaves, and the teaspoon of kosher salt. Stir well, increase heat to high, and bring the mixture to a boil.
- Slowly Meld & Reduce: Once boiling, reduce the heat to a low simmer. Cover partially with a lid, leaving a small gap for steam to escape. Allow the stew to simmer gently for 25-30 minutes, stirring every 10 minutes, until the flavors have melded and the stew has thickened to your desired consistency.
- Enrich & Wilt: Remove the pot from the heat and discard the bay leaves. Add the fresh spinach in large handfuls, stirring it into the hot stew until it wilts completely. Stir in the nutritional yeast, chopped fresh oregano, and low-sodium tamari. Taste and adjust with a tiny pinch of salt if necessary. To serve, ladle into bowls, drizzle generously with high-quality extra-virgin olive oil, and finish with a splash of 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: 440 kcal
- Total Fat: 19 g
- Saturated Fat: 2 g
- Sodium: 290 mg
- Total Carbohydrate: 49 g
- Dietary Fiber: 16 g
- Total Sugars: 12 g (0 g Added Sugar)
- Protein: 14 g
Concluding Thoughts
I truly hope you love this recipe as much as I do. It’s more than just a meal; it’s a perfect example of how joyful, delicious, and deeply satisfying a healthy lifestyle can be. This is what the Mediterranean way of eating is all about!
Give this Mediterranean chickpea stew recipe a try and let me know what you think in the comments below! I can’t wait to hear how it turns out.
