Sandy's Chickpea and Spinach Stew


Curry and chickpeas make for a healthy and satisfying dish. Serve this over quinoa for a heartier meal.

Prep Time:
10 mins
Cook Time:
10 mins
Total Time:
20 mins
4 servings


  • 4 tablespoons olive oil

  • 4 teaspoons dried minced onion

  • ½ teaspoon crumbled dried rosemary

  • 1 teaspoon garlic powder

  • ¾ teaspoon paprika

  • 3 tablespoons no-salt-added tomato paste

  • 2 (15 ounce) cans no-salt-added chickpeas

  • 1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic, and oregano

  • 1 (10 ounce) package frozen chopped spinach, thawed and drained

  • ¾ teaspoon salt

  • ¼ teaspoon black pepper

  • 1 cup water

  • ½ cup panko bread crumbs


  1. Heat 2 tablespoons oil in a large skillet over medium-low heat. Cook onion and rosemary, stirring, until fragrant, about 1 minute. Stir in garlic powder, paprika, and tomato paste and cook, stirring, 15 seconds. Add chickpeas, tomatoes, spinach, salt, pepper, and water and bring to a boil. Reduce to a simmer and cook, covered, over low heat, stirring occasionally, until flavors have combined and mixture is piping hot, 5 to 7 minutes.

  2. Meanwhile, heat remaining 2 tablespoons oil in a small skillet over medium heat. Cook panko, stirring, until toasted and lightly browned, about 3 minutes.

  3. Divide stew among serving bowls and top each with 2 tablespoons panko.

Nutrition Facts (per serving)

363 Calories
16g Fat
48g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 363
% Daily Value *
Total Fat 16g 20%
Saturated Fat 2g 11%
Sodium 640mg 28%
Total Carbohydrate 48g 17%
Dietary Fiber 9g 31%
Total Sugars 4g
Protein 14g
Vitamin C 8mg 40%
Calcium 156mg 12%
Iron 3mg 18%
Potassium 661mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.