Mediterranean Diet for Beginners

Mediterranean Diet for Beginners: A Cozy Chickpea & Spinach Stew Recipe

As the chilly breeze of fall sweeps through my kitchen, the aroma of earthy spices and tender vegetables fills the air, wrapping me in a warm embrace. There’s something so comforting about a hearty stew simmering on the stovetop, ever so patiently coaxing flavors from fresh ingredients. This cozy Chickpea & Spinach Stew feels like a little hug in a bowl, a reminder of cherished family moments spent around the table, sharing stories and laughter.

Using simple, wholesome ingredients, this Mediterranean Diet for Beginners recipe is not only an easy weeknight dinner but also a delightful introduction to healthy eating. It’s the kind of dish that beckons you to gather your loved ones and enjoy the simple, nourishing pleasure of good food. Trust me, this is one you’ll definitely want to pin for later!

Why You’ll Love This Recipe

• Packed with nutrients and flavor, this stew is a crowd-pleasing comfort food that everyone will adore.
• Quick and easy to prepare, making it the perfect candidate for a busy weeknight dinner.
• Rich in plant-based protein from chickpeas, plus a vibrant mix of vegetables for a wholesome meal.
• Naturally gluten-free and vegan, this dish caters to various dietary preferences without compromising on taste.
• Cozy and warming, perfect for chilly days or when you crave something comforting yet healthy.

What You’ll Need

Gather These Simple Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach, roughly chopped
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

How to Make Mediterranean Diet for Beginners

Let’s Make It Together:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes soft and golden.

2. Stir in the minced garlic and cook for another minute, allowing the fragrant aroma to fill your kitchen.

3. Add the diced carrots and red bell pepper. Sauté for about 4-5 minutes until the vegetables begin to soften, turning beautiful shades of vibrant orange and red.

4. Toss in the chickpeas, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Stir everything together, letting the flavors mingle delightfully.

5. Bring the stew to a gentle simmer, cover, and let it cook for 20 minutes, allowing the spices to infuse the broth and the vegetables to become tender.

6. Just before serving, stir in the fresh spinach. It should wilt beautifully within minutes, adding a burst of color and nutrition to the dish.

7. Serve hot, garnished with a sprinkle of fresh parsley if desired. Enjoy your cozy Bowl of Chickpea & Spinach Stew!

Delicious Variations to Try

• Zesty Lemon Twist: Add a squeeze of fresh lemon juice right before serving for a bright, zesty finish.

• Creamy Coconut Addition: Stir in a can of coconut milk for a rich, creamy texture that enhances the stew’s flavors.

• Extra Protein Boost: Toss in some diced cooked chicken or turkey bacon for a heartier version, adding a comforting, savory note.

• Herb Medley: Experiment with fresh herbs like dill or basil for an aromatic twist that complements the dish beautifully.

Chef Emma’s Helpful Tips

• Make-Ahead Magic: This stew gets even better the next day! Consider making a big batch to enjoy for lunch or dinner throughout the week.

• Storage Savvy: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.

• Ingredient Swaps: Feel free to use any seasonal vegetables you have on hand—zucchini or kale would work wonderfully!

• Slicing Tips: To evenly dice vegetables quickly, use a sharp knife and slice them into uniform sizes to ensure even cooking.

Nutrition Information per Serving

• Serving Size: 1 bowl
• Calories: 250
• Carbohydrates: 38g
• Sugars: 6g
• Fat: 9g
• Protein: 10g
• Sodium: 450mg

Frequently Asked Questions

• Can I make this ahead? Absolutely! This stew tastes even better the next day and can be made in advance.

• Can I use different ingredients? Yes! Feel free to substitute seasonal veggies that you prefer or have on hand.

• How do I store leftovers? Store in an airtight container in the fridge for up to 4 days. It also freezes well!

• How long does it last? This stew will keep in the fridge for up to 4 days, or you can freeze it for up to 3 months.

Wrapping It Up

This cozy Chickpea & Spinach Stew embodies the warmth and heartiness of home-cooked meals, making it a cherished addition to your Mediterranean Diet for Beginners journey. Each spoonful is a reminder to take a moment for yourself and enjoy nourishing, delicious food. So, gather your ingredients and savor the warmth of this delightful stew. Don’t forget to save this recipe to your cozy dinner board so it’s ready when you need a comforting dish! Happy cooking!

Cozy Chickpea & Spinach Stew

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• Author: Chef Emma
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegan, Gluten-Free

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Description

A comforting and nutritious Chickpea & Spinach Stew, perfect for chilly days and easy weeknight dinners, packed with flavor and healthy ingredients.

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Ingredients

Scale 1x2x3x

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach, roughly chopped
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

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Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes soft and golden.
2. Stir in the minced garlic and cook for another minute, allowing the fragrant aroma to fill your kitchen.
3. Add the diced carrots and red bell pepper. Sauté for about 4-5 minutes until the vegetables begin to soften.
4. Toss in the chickpeas, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Stir everything together.
5. Bring the stew to a gentle simmer, cover, and let it cook for 20 minutes.
6. Just before serving, stir in the fresh spinach until wilted.
7. Serve hot, garnished with fresh parsley if desired.

Notes

This stew tastes even better the next day! Store leftovers in an airtight container in the fridge for up to 4 days.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 bowl
• Calories: 250
• Sugar: 6g
• Sodium: 450mg
• Fat: 9g
• Saturated Fat: 1g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 10g
• Protein: 10g
• Cholesterol: 0mg

Keywords: stew, chickpeas, spinach, Mediterranean diet, vegan, gluten-free, healthy dinner