This hearty and wholesome dish features tender chickpeas simmered in a rich, spiced tomato sauce with vibrant spinach. It’s packed with plant-based protein, full of flavor, and perfect for a satisfying meatless meal. Whether paired with crusty bread, rice, or couscous, this dish is comforting, nourishing, and easy to prepare.
Why You’ll Love This Recipe
Chickpeas with Spinach in Tomato Sauce is an excellent combination of simplicity and nutrition. It requires just one pan, minimal prep, and is naturally vegan and gluten-free. The aromatic spices and tomato base make the chickpeas flavorful and satisfying, while spinach adds freshness and nutrients. This dish is also highly adaptable, ideal for meal prep, and freezer-friendly.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 2 tbsp olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes (or 4 fresh tomatoes, chopped)
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed)
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp red pepper flakes (optional)
- Salt & black pepper, to taste
- 1/2 cup vegetable broth (adjust for desired thickness)
- Fresh parsley, for garnish
Directions
- Sauté base: In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until softened and translucent, about 5–6 minutes. Stir in minced garlic and sauté for 1 minute until fragrant.
- Build sauce: Add diced tomatoes to the pan, along with cumin, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well and simmer for 10 minutes, allowing the tomatoes to break down and the flavors to develop.
- Add chickpeas and spinach: Stir in the chickpeas and vegetable broth. Let simmer for 8–10 minutes until the sauce thickens slightly and chickpeas are heated through. Add chopped spinach and cook just until wilted (2–3 minutes for fresh, slightly longer for frozen).
- Finish and serve: Taste and adjust seasoning if needed. Garnish with chopped fresh parsley and serve hot with crusty bread, rice, or couscous.
Servings and timing
This recipe yields 4 servings.
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: Approximately 30 minutes
Variations
- Creamy Version: Stir in 1 tablespoon of tahini or a splash of coconut milk before serving for added richness.
- Extra Veggies: Add diced zucchini, bell peppers, or grated carrots during the sautéing stage for more variety and texture.
- Spicy Kick: Increase the amount of red pepper flakes or add a chopped chili for extra heat.
- Herb Twist: Finish with a squeeze of lemon juice or a sprinkle of fresh mint for brightness.
- Grain Bowl Style: Serve over quinoa or bulgur for a nourishing grain bowl.
Storage/Reheating
Storage: Store in an airtight container in the refrigerator for up to 4 days.
Freezing: Freeze in individual portions for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheating: Warm gently on the stovetop over low heat or microwave in short intervals, stirring occasionally until heated through.
FAQs
Can I use dried chickpeas instead of canned?
Yes, just make sure to soak and cook them fully beforehand. You’ll need about 1 1/2 cups of cooked chickpeas to replace one 15 oz can.
Is this dish spicy?
Only mildly spicy. You can control the heat by adjusting the amount of red pepper flakes or omitting them entirely.
Can I use frozen spinach?
Yes, use about 1 cup of frozen spinach. Be sure to thaw and squeeze out excess moisture before adding it to the dish.
What can I substitute for spinach?
Kale, Swiss chard, or baby arugula are good alternatives. Cooking times may vary slightly based on the green used.
How can I make this more filling?
Serve with a side of rice, couscous, quinoa, or a slice of hearty whole-grain bread to make it more substantial.
Can I prepare this in advance?
Yes. This dish holds up well for meal prep and tastes even better the next day after the flavors meld.
What kind of tomatoes work best?
Canned diced tomatoes offer convenience and consistent flavor, but fresh ripe tomatoes can also be used when in season.
Can I use other legumes?
Lentils, cannellini beans, or white beans are good substitutes, though cooking times and textures may vary slightly.
How do I thicken the sauce?
Simmer a little longer uncovered or mash some of the chickpeas gently with the back of a spoon to add body to the sauce.
What’s the best way to garnish this dish?
Chopped fresh parsley, a drizzle of olive oil, or a squeeze of lemon juice enhances the flavors and adds a fresh finish.
Conclusion
Chickpeas with Spinach in Tomato Sauce is a flavorful, nutrient-rich dish that’s easy to prepare and endlessly versatile. Perfect for both busy weeknights and meal prepping, it’s a satisfying plant-based meal that doesn’t compromise on taste or texture. Whether you enjoy it with bread, rice, or as part of a grain bowl, this comforting recipe will become a staple in your kitchen.
PrintChickpeas with Spinach in Tomato Sauce
A hearty, wholesome dish featuring tender chickpeas simmered with spinach in a rich, spiced tomato sauce. This plant-based recipe is perfect with crusty bread, rice, or couscous for a satisfying meal.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes (or 4 fresh tomatoes, chopped)
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed)
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp red pepper flakes (optional)
- Salt & black pepper, to taste
- 1/2 cup vegetable broth (adjust for desired thickness)
- Fresh parsley, for garnish
Instructions
- Heat olive oil in a skillet over medium heat. Add chopped onion and cook until softened, about 5 minutes.
- Add minced garlic and sauté for 1 minute until fragrant.
- Stir in diced tomatoes, ground cumin, smoked paprika, red pepper flakes (if using), salt, and pepper. Simmer for 10 minutes, allowing the tomatoes to break down and the flavors to develop.
- Add chickpeas and vegetable broth. Stir and simmer for another 8–10 minutes.
- Stir in chopped spinach and cook until wilted (or heated through if using frozen spinach).
- Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.
- Serve hot with crusty bread, rice, or couscous.
Notes
- Stir in 1 tbsp tahini or coconut milk at the end for added creaminess.
- Can be made ahead and stored in the fridge for 3–4 days.
- Add chopped zucchini or carrots to increase vegetable content.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 230
- Sugar: 5g
- Sodium: 460mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg