Andalusian Sunshine Stew: Spiced Chickpeas with Spinach & Fennel
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.
Servings 5
Calories 440kcal
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