Name: Vegan Mediterranean Chickpea Stew Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 1 tablespoon canola oil; 1 large clove of garlic, diced; 1 small red onion, diced; ½ cup pasta sauce; 7 ounces cooked chickpeas (about half a can); 1 handful baby spinach; 7 ounces cooked white rice; Fresh parsley leaves (for garnish); Lemon wedges (for garnish)

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Introduction

This Vegan Mediterranean Chickpea Stew is a comforting, hearty dish bursting with flavors from tender chickpeas, savory tomato sauce, and fresh spinach. Perfect for a quick weeknight meal, it comes together easily and pairs beautifully with rice for a satisfying, wholesome dinner.

A deep pan filled with a red chickpea stew, showing three main layers: the bottom layer is a thick, rich tomato sauce with visible chunks of tomato; the middle layer consists of whole golden chickpeas evenly scattered throughout; the top layer is fresh green chopped herbs and leafy spinach mixed in and sprinkled across the stew. A wooden spatula rests on the left edge of the pan, with some sauce on it. The pan handle has a wood texture and is placed on a striped cloth. The pan and ingredients are set on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tablespoon canola oil
1 large clove of garlic, diced
1 small red onion, diced
½ cup pasta sauce
7 ounces cooked chickpeas (about half a can)
1 handful baby spinach
7 ounces cooked white rice
Fresh parsley leaves, for garnish
Lemon wedges, for garnish

Instructions

Step 1: Heat your pan on high heat and add the canola oil.
Step 2: When the oil is hot, add the diced onion and garlic. Cook for about one minute, stirring constantly to prevent burning.
Step 3: Pour in the pasta sauce and reduce the heat to medium. Allow it to start simmering gently.
Step 4: Add the cooked chickpeas and the baby spinach. Stir well and cook for another two minutes until the spinach wilts and everything is heated through.
Step 5: Remove the stew from heat. Garnish with fresh parsley leaves and a lemon wedge. Serve the stew hot over the cooked white rice.

Tips & Variations

Try adding chopped bell peppers or zucchini for extra vegetables and texture.
Use a spicy tomato sauce or add chili flakes for a little heat.
Swap canola oil for olive oil to enhance the Mediterranean flavor.

Storage

Store leftover stew in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave until warmed through. For longer storage, freeze the stew for up to 1 month and thaw overnight in the fridge before reheating.

How to Serve

A white bowl filled with two main layers: on the right side, fluffy white rice piled high with a soft texture, and on the left side, a thick, chunky orange-red chickpea stew mixed with dark green leafy spinach and small pieces of onion, giving it a rich and hearty look. On top of the chickpea stew, a few sprigs of fresh green parsley lie flat, and on the rice side, two lemon wedges rest close together near the edge of the bowl. The bowl sits on a small wooden board, placed on a white marbled textured surface with a rustic burlap cloth under part of it. A silver fork with a wooden handle is placed diagonally near the bowl. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but make sure to soak and cook dried chickpeas thoroughly before using. Using cooked chickpeas ensures they soften properly in the stew.

Is this dish gluten-free?

The stew itself is naturally gluten-free, but be sure to check your pasta sauce label for any hidden gluten ingredients.