Chickpea & Spinach Stew with Cauliflower

~Plant-based recipe~

This recipe is one of my go-to dinner ideas when I want something filling, wholesome, and budget-friendly. Plus, it’s completely plant-based and comes together in under 30 minutes- making it perfect for busy weeknights.

Why You’ll Love This Recipe 

• Plant-based protein from chickpeas keeps you satisfied.
• Veggie-packed with spinach and cauliflower for extra nutrients.
• Flavorful & cozy with warming spices like cumin and paprika.
• Quick & easy – ready in 30 minutes.
• Meal-prep friendly – keeps well for lunches or dinners during the week.

Ingredients & Their Benefits 

1. Chickpeas – Plant-based protein + fiber to keep you full.
2. Olive oil – Healthy fats that add richness.
3. Onion & garlic – Flavor base + natural immune support.
4. Diced tomatoes – Juicy, tangy, and packed with antioxidants like lycopene.
5. Cumin & paprika – Warm spices that aid digestion and boost flavor.
6. Fresh spinach – Loaded with iron, vitamins A and C, and magnesium.
7. Cauliflower rice – A low-carb, nutrient-dense alternative to regular rice.
8. Salt & pepper – Balance and enhance all the flavors.

The Recipe

Servings: 2 | Total time: 30 minutes | Difficulty: easy

Ingredients 

• chickpeas, drained and rinsed
• olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (400 g)
• cumin
• paprika
• fresh spinach
• 1 small head of cauliflower, grated into rice-sized pieces
• salt and pepper

Instructions

1. In a large pot, heat a little olive oil over medium heat. Add the chopped onion and minced garlic, cooking until softened (about 5 minutes).
2. Add the chickpeas, diced tomatoes, cumin, paprika, salt, and pepper. Stir well and let simmer on low heat for 15–20 minutes, until the sauce thickens slightly.
3. While the stew is simmering, heat 1 tbsp of olive oil in a separate pan. Add the cauliflower rice and sauté over medium heat for 5–7 minutes, until tender. Season with a pinch of salt and pepper.
4. Stir the fresh spinach into the stew just before serving, letting it wilt gently.
5. Serve the chickpea and spinach stew over the cauliflower rice.

Possible Swaps 

• No cauliflower rice? – Serve with quinoa, bulgur, or brown rice.
• Want it spicier? – Add chili flakes or a pinch of cayenne pepper.
• Extra veggies? – Stir in zucchini, bell peppers, or carrots.

Serving Suggestions

This stew is delicious on its own, but you can make it even better by serving it with warm pita bread for dipping, adding a spoonful of hummus on top for extra creaminess, or sprinkling it with fresh herbs like parsley or cilantro for a bright finishing touch.

Nutrition

Approximate per serving: Calories: 320 kcal | Protein: 14 g | Carbohydrates: 42 g | Fiber: 12 g | Fat: 10 g

Dietary Info 

Vegan | Gluten-free | Dairy-free | High-fiber & protein-rich