spinach stew

“Sabanekh w Riz”, a Lebanese chickpea Spinach Stew, reshapes basic ingredients into a hearty, nutritious meal in less than an hour. This traditional Middle Eastern dish combines chickpeas’ protein-rich goodness with fresh spinach. The result is a satisfying meal that works great any day of the week.

The Mediterranean chickpea spinach stew adapts well to different cooking styles. We can make it with fresh or frozen spinach based on our priorities. On top of that, the flavors blend better over time, which makes it perfect for meal prep. The stew takes just 10 minutes to prepare. Chickpeas’ natural starches create a creamy texture that goes together with traditional Lebanese rice.

Before You Get Starte:

Smart preparation makes a big difference when you’re about to cook this Mediterranean chickpea spinach stew. Clear your counter space and gather all your tools before you start. This simple step will save you time and make your cooking experience smoother.

These preparation tips will help you create the perfect chickpea spinach stew:

• Take time to read the recipe completely before starting
• Measure all ingredients in advance (mise en place)
• Rinse and sort chickpeas if using dried ones
• Clean and dry your spinach well
• Keep your spices close by

Set aside about 15 minutes to prep before you start cooking. You’ll need this time to chop vegetables and measure spices. Note that soaking dried chickpeas overnight is a vital step to get the right texture in your stew.

Here’s one of my favorite time-saving tricks: prep extra ingredients while making this hearty stew. You can easily make another batch later in the week. This recipe is quite forgiving, so don’t worry too much about exact measurements. Trust your instincts and adjust the seasonings to match your taste as you cook.

Key Tips:

The success of this Mediterranean chickpea spinach stew depends on a few vital cooking techniques. I found that there was a more earthy flavor when using frozen spinach compared to fresh, and it needs no prep work.

You need a heavy-bottomed pot to make this recipe since it spreads heat evenly and stops ingredients from burning in hot spots. So the flavors develop more consistently as you cook.

You can adjust this chickpea spinach stew’s thickness to your liking. If you want it thicker, don’t add extra water or broth. To make it soupier, add 1/2 to 1 cup of liquid.

Time management is a significant part of this recipe. We cooked it slowly to concentrate the flavors – about 60 minutes to reach the perfect consistency. Though this might seem long, you won’t get the same rich results by rushing. The flavors become more intense as the ingredients slowly condense.

Lemon juice brings out spinach’s best flavors. It also helps to start with just 1/2 teaspoon of cayenne pepper if you’re adding spice. The core team to success is tasting and adjusting throughout cooking.

Note that you should watch the stew closely near the end of cooking time. The concentrated flavors are definitely worth waiting for, but keep an eye out to prevent burning as the liquid reduces.

What Makes This Recipe So Good?

This chickpea spinach stew packs powerful nutrients and offers amazing health benefits. Spinach delivers more than 300% of your daily vitamin K needs, plus 160% of vitamin A, and 40% of vitamin C.

Spinach and chickpeas together create an incredible nutritional combo. The spinach’s key compounds include lutein, kaempferol, and quercetin that protect you from health issues. These antioxidants reduce inflammation and protect your heart.

Mediterranean chickpea spinach stew shines with its ability to protect your eyes. Spinach’s lutein helps prevent age-related macular degeneration and cataracts. The lutein acts like natural sunglasses for your eyes.

The spinach stew recipe brings these amazing benefits:

• Rich in iron and folate for healthy blood cells
• Contains potassium that helps lower blood pressure
• Provides fiber for digestive health
• Supports bone health through vitamin K content

This hearty chickpea and spinach stew won’t break your bank and fits any schedule. You can use frozen spinach instead of fresh – it has the same nutrients but costs less. The stew stays fresh in your fridge for about a week, which makes it perfect for meal prep and busy families.

Slow cooking gives the stew its thick, rich texture. The flavors blend together perfectly. Simple ingredients transform into an exceptional dish that’s great for your health and tastes amazing.

Why I Love This Recipe:

This chickpea spinach stew has become my absolute favorite for so many reasons. First and foremost, busy weeknights call for this recipe because it needs minimal prep work and takes just 30 minutes to make. The Mediterranean chickpea spinach stew packs incredible flavor despite its simplicity.

The recipe’s budget-friendly nature makes it truly special. Simple, inexpensive ingredients transform into a meal that keeps my whole family fed and satisfied. My heart belongs to this stew’s versatility – Swiss chard works great instead of spinach, and I can add different vegetables based on my family’s priorities.

The excellent storage capability sets this recipe apart from others. Time actually intensifies the flavors, which makes it perfect for meal prep. My airtight container keeps it fresh for up to a week. This practical benefit lets me cook a large batch to enjoy throughout the week.

Let me share why this spinach stew recipe rules my kitchen:

• Leftover portions taste amazing with bread
• Large families will love this filling meal
• Beginners find it easy to prepare
• Different dietary priorities? No problem

Some might call spinach stews tricky to prepare, but this recipe proves them wrong. The cooking process lets me step away if needed without risking disaster. Dinner practically cooks itself while I handle other tasks.

The recipe’s cultural significance adds deeper meaning to every bowl. These traditional recipes carry precious memories of home cooking and give us a chance to pass down our flavorful cultural heritage. In spite of that, modern adaptations have found their way into my version, making it suitable for various dietary needs while keeping its authentic charm intact.

Recipe Variations

Middle Eastern cuisine has many ways to prepare this versatile stew. The dish traditionally has meat, but I’ve found several delightful alternatives that are available for different dietary priorities.

Chickpeas work great as a protein substitute for people on a plant-based diet. Mushrooms can add a meaty texture and rich umami flavor. Some creative cooks mix cauliflower, walnuts, and mushrooms to create a vegan ground meat alternative.

Swiss chard (silverbeet) works well in place of spinach. If you use fresh spinach instead of frozen, you’ll need about 2½ pounds of fresh leaves to equal 20 ounces of frozen spinach.

These are my favorite variations of this adaptable stew:

• Add toasted pine nuts for extra crunch and nuttiness
• Add extra lemon juice for brightness
• Mix in different spice combinations like paprika, cumin, or coriander
• Add canned chickpeas for more protein
• Use frozen spinach, cilantro, and garlic to save time

You can serve this dish in many ways. Instead of traditional rice, try it with:

• Warm pita bread
• Cauliflower rice for a low-carb option
• A side of refreshing fattoush or tabbouleh
• A dollop of plain yogurt or tahini sauce

Each family creates their own version of this spinach stew and adjusts ingredients and seasonings to match their taste. Some regions add tomatoes, while others prefer a creamier consistency. All variations keep the core essence of this beloved dish intact.

Equipment

You’ll need some specific kitchen tools to make this flavorful chickpea spinach stew. A heavy-bottomed sauté pan is vital to the cooking process. This pan gives you even heat distribution and prevents hot spots that could burn sensitive ingredients like pine nuts and garlic.

Make sure you have a large pot – it’s one of the most important tools you’ll need. The pot should fit all ingredients with enough room to stir everything properly. A wooden spoon works best for stirring since it won’t damage your cookware’s surface and will give a good mix of all ingredients.

Your kitchen should have the simple basics like a stove and blender to get started. If you’re using frozen meat, grab a meat masher and tenderizer to break down the protein well.

A lime squeezer comes in handy during cooking. I use an aluminum one because it gives pure juice without seeds or pulp. This tool really shines when you need to add that final citrus touch to improve the stew’s flavors.

Good equipment makes a big difference in your final dish. Each tool has its purpose – from the pan that cooks everything evenly to the wooden spoon that protects your cookware. Together, these tools help create the perfect Mediterranean chickpea spinach stew.

Ingredients

Here are all the ingredients you need for this tasty Mediterranean dish. Start with 2 tablespoons of olive oil as your base. We need 1 pound of lean ground beef as the main protein. You can switch to lamb, goat meat, or chicken if you want different flavors.

The recipe calls for 2 bags (10-ounce each) of frozen spinach. This is a great choice since frozen spinach saves time and keeps all the nutrients. Add 5 minced garlic cloves and 1/3 cup of pine nuts to build the flavor base.

Your seasoning mix should have 2 teaspoons of 7 Spice, 2 teaspoons of salt, and 1/2 teaspoon of black pepper. Mix in 1/4 cup of chopped cilantro and 1/2 teaspoon of crushed red pepper to add more depth.

The stew’s rich base needs 3 cups of chicken broth. A bright finish comes from the juice of one lemon. You might want to add chickpeas for extra protein and a nice texture.

Watercress or Swiss chard work great instead of spinach and pack similar nutrients. Toasted pine nuts or almond slivers make excellent garnishes. This hearty chickpea and spinach stew is really flexible – just adjust the amounts to match your taste.

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