Recipe description
June 14, 2026
Chickpea Spinach Tomato Stew
A comforting chickpea-spinach-tomato stew supporting gentle digestion and fiber variety.
High Fiber
Protein Rich
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in plant-based fiber from chickpeas, spinach, and tomatoes.
- Colorful plant foods provide polyphenols and dietary diversity.
- One-pot prep with legumes for protein and easy weeknight digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
32
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
3
piece
Tomato
3
piece
Tomato, paste
2
tablespoon
Vegetable broth
2
cup
Spinach
64
tablespoon
Seed, cumin
0.5
tablespoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
2
teaspoon
Cilantro
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, and sauté until translucent.
3
Stir in the chopped tomatoes, cumin, paprika, black pepper, and salt.
4
Add chickpeas and vegetable broth, bring to a boil.
5
Lower the heat and let it simmer for 20 minutes.
6
Add spinach and cook for an additional 5 minutes until wilted.
7
Taste and adjust seasoning if needed before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.9 g
Salt
FAQ
What are the main nutritional benefits of this stew?
Plant-based protein and fiber from chickpeas, plus vitamins from spinach and tomatoes. The fiber is prebiotic-friendly and can support a diverse gut microbiome as part of a balanced diet.
Is this dish vegan or vegetarian?
Yes, if prepared with vegetable stock and no animal products.
Is it gluten-free?
Generally yes, as long as you use gluten-free ingredients and avoid gluten-containing additives.
How long does it take to cook, and can I make it in a slow cooker or Instant Pot?
The article describes it as a quick, one-pot meal. For exact times, follow the recipe instructions; you can adapt it for a slow cooker or Instant Pot.
How many servings does it yield?
The article doesn’t specify; a typical one-pot stew serves about 4.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; freeze for longer storage (2–3 months).
How can I adjust the spice level for kids?
Use milder spices or reduce chili; add more heat later if needed after tasting.
What sides go well with this?
Pairs well with whole grains like brown rice, quinoa, or bulgur for extra fiber.
Can I customize the ingredients?
Yes—add other vegetables (carrots, zucchini) or swap spinach for other greens; adjust cooking time accordingly.
Can I use dried chickpeas instead of canned?
Yes, but dried chickpeas require soaking and longer cooking; use a cooker or simmer longer.
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