Chickpea and Spinach Stew – One-Pot Mediterranean Budget Wonder

Chickpea and Spinach Stew – One-Pot Mediterranean Budget Wonder

Can you really feed four people a nutritious, filling meal for under $8?

This chickpea and spinach stew proves you absolutely can.

I’ve been making variations of this Mediterranean staple for over a decade, ever since my early days of stretching grocery budgets while trying to eat well.

KEY INFO

Total Cost: $6-8 for entire meal
Cost Breakdown per portion ($1.50-2.00):

• Chickpeas: $0.30
• Frozen spinach: $0.50
• Vegetables & aromatics: $0.18
• Broth: $0.25
• Pasta: $0.13
• Oil & seasonings: $0.25-0.54

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 4
Difficulty: Easy (perfect for beginners)

Dietary tags: Vegan, vegetarian, naturally gluten-free (without pasta), high-fiber, high-protein

EQUIPMENT NEEDED

Essential:

• Large pot or Dutch oven
• Sharp knife
• Cutting board
• Wooden spoon

Budget alternatives:

• Any large saucepan works instead of Dutch oven
• Garlic press saves time if you have one
• Potato masher (optional, for thicker texture)

INGREDIENTS

Listed in order of use

• 3 tablespoons (45ml) olive oil
• 1 large onion, finely diced (2 small onions work fine)
• 4 cloves garlic, minced (1 teaspoon garlic powder)
• 1 teaspoon ground allspice
• 1 teaspoon ground coriander
• 1 teaspoon sweet paprika
• 1/2 teaspoon red pepper flakes (adjust to taste)
• 2 cans (800g) chickpeas, drained and rinsed (3 cups cooked from dried)
• 1 can (400g) diced tomatoes with juice (2 fresh tomatoes, chopped)
• 2 cups (480ml) vegetable broth (chicken broth for non-vegetarians)
• 1 pound (450g) frozen chopped spinach (fresh spinach or kale)
• 1/2 cup (60g) broken vermicelli or orzo (omit for gluten-free)
• 1/2 cup (30g) fresh parsley, chopped
• Juice of 1 lemon (about 3 tablespoons/45ml)
• Salt and black pepper to taste

Optional garnishes:

• Extra olive oil for drizzling
• Plain yogurt (plant-based version)
• Toasted pine nuts or almonds

METHOD

1. Heat olive oil in your largest pot over medium heat.
2. Add diced onion and cook for 5 minutes until softened and translucent.
3. Stir in minced garlic, allspice, coriander, paprika, and red pepper flakes. Cook for 1 minute until fragrant – your kitchen should smell amazing.
4. Add chickpeas, diced tomatoes with their juice, and vegetable broth. Season lightly with salt and pepper.
5. Bring mixture to a gentle boil, then reduce heat to medium-low for a steady simmer.
6. Add frozen spinach in handfuls, stirring as each batch wilts down. Fresh spinach users – add it all at once.
7. Simmer uncovered for 15 minutes, stirring occasionally to prevent sticking.
8. If using pasta, add broken vermicelli or orzo now. Cook for 8-10 more minutes until pasta is tender.
9. Taste and adjust seasoning – you’ll likely need more salt and pepper than you think.
10. Remove from heat and stir in fresh parsley and lemon juice. The lemon brightens everything beautifully.
11. Let stand 5 minutes to thicken slightly before serving.

CRUCIAL TIPS

Money-saving shortcuts:

• Buy chickpeas in bulk – dried chickpeas cost 60% less than canned
• Frozen spinach beats fresh for this recipe – no waste, always available
• Toast broken spaghetti instead of buying orzo – same result, half the price

Success secrets:

• Don’t skip the lemon juice – it transforms the entire dish
• Mash a few chickpeas against the pot sides for natural thickening
• Taste before serving – this dish needs more salt than you expect

Storage magic:

• Refrigerates beautifully for 4 days
• Freezes for up to 3 months in portion-sized containers
• Add extra broth when reheating – pasta absorbs liquid

Scaling wisdom:

• Recipe doubles perfectly in a large Dutch oven
• Halves easily for 2 generous portions
• Make extra – it tastes even better tomorrow

Avoid these mistakes:

• Adding pasta too early makes it mushy
• Boiling too vigorously breaks down chickpeas
• Skipping the garlic-spice step loses flavor depth

Delicious variations:

• Spanish-style: Add smoked paprika and a splash of sherry vinegar
• Moroccan twist: Include 1/2 teaspoon cinnamon and preserved lemon
• Protein boost: Stir in leftover cooked chicken or turkey
• Grain swap: Replace pasta with cooked rice, quinoa, or barley
• Green alternatives: Swap spinach for kale, chard, or mixed greens

Why this recipe works for tight budgets:

I developed this version during my first year running EatHealthier.co.uk, when I was testing dozens of affordable recipes.

The genius lies in the ingredient combination – chickpeas provide protein and fiber, spinach delivers iron and vitamins, and the Mediterranean spice blend makes everything taste expensive.

Each serving delivers 13-16g protein, massive amounts of iron, and fills you up completely for under $2.

Price level per portion: Very inexpensive – this feeds a family the cost of one fast-food burger.

The beauty of this stew is its flexibility.

No vermicelli? Use rice.
No fresh parsley? Dried works.
No allspice? Extra paprika does the trick.

I’ve made this countless times with whatever vegetables needed using up, and it always delivers comfort and satisfaction.

Storage & reheating:

• Store covered in refrigerator up to 4 days
• Freeze in individual portions up to 3 months
• Reheat gently, adding broth or water as needed
• Taste and re-season after reheating

This chickpea and spinach stew proves that eating well on a budget isn’t about sacrifice – it’s about smart ingredient choices and bold flavors that make simple foods sing.

https://theplantbasedschool.com/spinach-stew/