Mediterranean Chickpea Stew with Spinach, Dill, and Turmeric

There is something deeply comforting about a pot of stew simmering on the stove, filling the kitchen with warm aromas and a sense of home. This Mediterranean Chickpea Stew with spinach, dill, and turmeric is exactly that kind of dish—hearty enough to satisfy on a chilly evening, but light and nourishing enough to enjoy year-round. Inspired by the flavors of the Eastern Mediterranean and Persia, this one-pot meal celebrates the best of the Mediterranean Diet: wholesome ingredients, bold spices, and plenty of vegetables.

Mediterranean Chickpea Stew with Spinach, Dill, and Turmeric served with creamy Greek yogurt for a hearty, flavorful meal.

At the heart of this stew are chickpeas, one of the most versatile legumes in the world. Known for their mild, nutty flavor and creamy texture, chickpeas are a staple in countless Mediterranean Diet recipes. They provide an excellent source of plant-based protein and fiber, making this stew not only filling but also deeply nourishing. When combined with fragrant turmeric, garlic, and fresh herbs, chickpeas transform into something truly special.

The base of the stew is built from simple pantry staples—onions, canned tomatoes, vegetable broth, and a small amount of rice for body. These ingredients are easy to keep on hand, which means you can pull this recipe together on a busy weeknight without much planning. What elevates the dish is the addition of fresh spinach, dill, and cilantro, which brighten the rich tomato base with layers of green, herbal freshness. Turmeric and red pepper flakes add warmth and depth, while a drizzle of olive oil brings that signature Mediterranean richness.

One of the reasons this chickpea stew with spinach has become a favorite is its incredible balance of flavors and textures. The stew is earthy from the legumes, slightly tangy from the tomatoes, and herbaceous from the fresh dill and cilantro. The spinach wilts just enough to soften while still keeping a bit of its vibrant green color. A final dollop of Greek yogurt on top adds creaminess and a cooling contrast to the warming spices. Pair it with warm flatbread or a slice of crusty bread, and you have a complete meal that checks all the boxes of a Mediterranean Diet meal plan.

Another benefit of this dish is how well it keeps. Like many stews, the flavors continue to develop overnight, making leftovers even more delicious. It’s also freezer-friendly, which means you can double the recipe and freeze half for quick weeknight dinners later on. For families, this can be a lifesaver—nutritious, affordable, and easy to reheat when schedules get hectic.

From a health perspective, this stew is a powerhouse. Chickpeas are loaded with protein, fiber, and minerals that support both digestive and heart health. Spinach and herbs provide antioxidants, vitamins, and anti-inflammatory compounds. Turmeric, with its active compound curcumin, has been studied for its potential to reduce inflammation and support brain health. Tomatoes supply lycopene, an antioxidant linked to a reduced risk of certain chronic diseases. And, of course, olive oil provides heart-healthy fats that are a cornerstone of the Mediterranean lifestyle. Put together, these ingredients create a meal that not only tastes good but also supports long-term wellness.

This recipe is also highly adaptable. Don’t have spinach? Try kale, Swiss chard, or mustard greens. Want it spicier? Add more red pepper flakes or even a pinch of cayenne. Following a vegan diet? Simply skip the yogurt or use a plant-based alternative. The beauty of Mediterranean recipes like this one is their flexibility—they encourage you to use what’s available, seasonal, and fresh.

Whether you’re looking for a quick weeknight dinner, a make-ahead meal for busy days, or a hearty vegetarian dish to share with friends, this Mediterranean chickpea stew is a recipe you’ll want to add to your regular rotation. With its vibrant flavors, nourishing ingredients, and comforting appeal, it truly captures the essence of Mediterranean cooking: simple, healthy, and made to be enjoyed around the table.

FAQs

Can I use other greens besides spinach?
Yes! This stew is delicious with Swiss chard, mustard greens, kale, or even a mix of whatever leafy greens you have on hand.

Is this recipe vegan?
The stew itself is vegan if you skip the Greek yogurt or use a plant-based yogurt alternative for serving.

Can I make this ahead of time?
Absolutely. This stew tastes even better the next day as the flavors meld. Store in an airtight container in the refrigerator for up to 4 days.

Does it freeze well?
Yes! You can freeze this stew without the yogurt. Cool completely, transfer to freezer-safe containers, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Health Benefits

This stew is a powerhouse of Mediterranean diet ingredients:

• Chickpeas: High in plant-based protein, fiber, and minerals that support heart and digestive health.
• Spinach and herbs: Packed with antioxidants, vitamins A, C, and K, and anti-inflammatory phytonutrients.
• Olive oil: Heart-healthy monounsaturated fat known to lower LDL cholesterol and reduce inflammation.
• Turmeric: Contains curcumin, a potent anti-inflammatory compound with possible benefits for joint and brain health.
• Tomatoes: Rich in lycopene, an antioxidant associated with reduced risk of heart disease and certain cancers.

Together, these ingredients create a flavorful, nourishing meal that supports overall health and fits beautifully into a Mediterranean lifestyle.

Mediterranean Chickpea Stew with Spinach, Dill, and Turmeric

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Course Dinner, Soup

Cuisine Mediterranean, Middle Eastern

Servings 4

Calories 419 kcal

Ingredients

  

1x2x3x

• 1/4 cup olive oil extra virgin
• 2 onions chopped
• 2 cloves garlic minced
• 1½ teaspoon turmeric
• ¼ teaspoon red pepper flakes (or more, to taste)
• 4 cups vegetable broth
• 2 cups water
• 1/4 cup white rice
• 2 cups tomato sauce
• 1 (15oz) can diced tomatoes
• 1 (15oz) can chickpeas drained and rinsed
• 4 cups fresh spinach or other greens (such as Swiss chard or mustard greens)
• 1/4 cup fresh dill, chopped conversion to dried
• 1/4 cup fresh cilantro, chopped conversion to dried
• salt and black pepper to taste
• 1/4 cup Greek yogurt for serving

Instructions

 

• In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until softened and golden, about 7–8 minutes.
  1/4 cup olive oil, 2 onions chopped
• Add the garlic, turmeric, and red pepper flakes. Cook for 1 minute, just until fragrant.
  2 cloves garlic minced, 1½ teaspoon turmeric, ¼ teaspoon red pepper flakes
• Pour in the vegetable broth and water. Stir in the rice and bring the mixture to a boil. Reduce the heat to medium-low and simmer for 10–12 minutes, until the rice begins to soften.
  4 cups vegetable broth, 1/4 cup white rice, 2 cups water
• Add the tomato sauce, diced tomatoes (with their juices), and chickpeas. Stir well and continue to simmer, uncovered, for another 10 minutes to let the flavors come together.
  2 cups tomato sauce, 1 (15oz) can diced tomatoes, 1 (15oz) can chickpeas
• Stir in the spinach, dill, and cilantro. Cook for 3–5 minutes more, until the greens are wilted and tender.
  4 cups fresh spinach, 1/4 cup fresh cilantro, chopped, 1/4 cup fresh dill, chopped
• Taste and season with salt, pepper, and additional red pepper flakes if desired. If the stew is too thick, add a splash more water or broth.
  salt and black pepper
• Serve hot, topped with a generous dollop of Greek yogurt and warm flatbread or crusty bread on the side.
  1/4 cup Greek yogurt

Nutrition

Calories: 419kcalCarbohydrates: 55gProtein: 15gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 1mgSodium: 1720mgPotassium: 1123mgFiber: 12gSugar: 15gVitamin A: 4329IUVitamin C: 31mgCalcium: 162mgIron: 7mg

Keyword Mediterranean Chickpea Stew

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