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Vegan chickpea stew with tomatoes and spinach served in a bowl with rice, parsley, and lemon wedges.
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5 from 10 votes

Vegan Mediterranean Chickpea Stew

This savory vegan chickpea stew is a delicious high-protein meal, perfect to have as a quick lunch. It’s wonderful served with steamed rice, but it also pairs beautifully with toasted pita bread.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: dinner, Lunch
Cuisine: Middle Eastern
Diet: Low Lactose, Vegan, Vegetarian
Servings: 2
Calories: 396kcal
Author: Michelle Cehn

Ingredients

  • 1 tablespoon canola oil
  • 1 large clove of garlic diced
  • 1 small red onion diced
  • ½ cup pasta sauce
  • 7 ounces cooked chickpeas about half a can
  • 1 handful baby spinach
  • 7 ounces cooked white rice
  • fresh parsley leaves for garnish
  • lemon wedges for garnish

Instructions

  • Heat your pan on high heat and then add the oil.
  • When the oil heats up add the onions and garlic and cook them for a minute, stirring constantly.
  • Add in the pasta sauce and turn the heat down to medium.
  • When it starts simmering, add in the chickpeas and the baby spinach. Stir that in and cook for another 2 minutes.
  • Remove from heat, garnish with fresh parsley leaves and a lemon wedge, and serve over rice.

Video

Nutrition

Calories: 396kcal | Carbohydrates: 65g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 313mg | Potassium: 675mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1700IU | Vitamin C: 14mg | Calcium: 97mg | Iron: 4mg