Recipe description
July 13, 2026
Spanish chickpea and spinach stew
A comforting chickpea and spinach stew that supports gentle digestion.
Plant Based
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, spinach, and onion.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein, healthy fats from olive oil, and slow carbohydrates.
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
400
tablespoon
Spinach
200
tablespoon
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
0.5
teaspoon
Vegetable broth
2
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Finely chop the onion and garlic cloves. Dice the tomatoes.
2
Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
3
Add the garlic and cook for another minute until fragrant. Stir in the paprika powder and cumin, cooking for 30 seconds.
4
Add the diced tomatoes and cook for 3-4 minutes until they begin to break down.
5
Pour in the vegetable broth and bring to a simmer. Add the chickpeas and cook for 10 minutes.
6
Stir in the spinach and cook until wilted, about 3-4 minutes. Season with salt and black pepper.
7
Serve warm, optionally with a side of crusty bread or light grain.
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Nutrition
420 kcal
Calories
16 g
Protein
55 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes, it is plant-based; no meat, dairy, or eggs.
How many servings does it yield?
2 servings; you can scale up by adjusting the ingredients.
How long does it take to prepare and cook?
About 25–30 minutes active; 30–40 minutes total.
Can I make it ahead or store leftovers?
Yes, refrigerate leftovers 3–4 days in an airtight container and reheat gently.
Can I freeze the stew?
Yes, freeze cooled portions for 2–3 months; thaw and reheat.
How should I adjust salt and spice levels?
Start with 0.5 tsp salt and adjust to taste; paprika and cumin give mild flavor, add chili flakes for heat.
Can I substitute spinach with other greens?
Yes, kale, chard, or other leafy greens work; adjust cooking time as needed.
Is this dish gluten-free?
The ingredients are gluten-free; watch for cross-contamination and choose gluten-free sides if serving with bread.
How should I serve it or any pairing ideas?
Serve with crusty bread or a light grain; it also pairs well with colorful vegetables.
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