Chickpea and Spinach Stew
Chickpea and Spinach Stew is a hearty, plant-based dish made from simmering chickpeas and fresh spinach in a flavorful, often spiced tomato or onion-based broth. It is a staple in many Mediterranean, Middle Eastern, and North African cuisines, celebrated for its simplicity and nourishing qualities.
🍽️ Nutrition at a glance
This stew is a balanced source of plant-based protein and complex carbohydrates, with a moderate amount of fat, often from olive oil. It is particularly rich in dietary fiber, iron, folate, and vitamins A and C, with a typical serving providing roughly 250-350 calories.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 10 g |
| Fiber | 11 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Vitamin A | 350 mcg RAE |
| Vitamin C | 25 mg |
| Potassium | 620 mg |
| Magnesium | 80 mg |
| Phosphorus | 160 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of 'peasant food'—simple, affordable, and nutritious dishes that form the backbone of many culinary traditions. Nutritionally, the combination of vitamin C from tomatoes or spinach with the iron in chickpeas significantly enhances iron absorption, making it an excellent choice for plant-based diets.
