This is the kind of meal that fits easily into everyday life. It relies on store-cupboard ingredients, comes together in one pan, and feels nourishing without being heavy. The combination of tomatoes, chickpeas and spinach provides substance and balance, while the gentle spices add warmth rather than heat.
It works well as a simple midweek dinner, but it also scales easily and reheats well, making it a practical option for cooking once and eating more than once.
Ingredients (Serves 3–4)
1 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, crushed
1 tsp ground cumin
1 tsp smoked paprika
½ tsp dried chilli flakes (optional)
1 tbsp tomato purée
2 × 400g tins chopped tomatoes
1 × 400g tin chickpeas, drained and rinsed
200 ml vegetable stock
1 tsp dried oregano
Salt and black pepper, to taste
100–150 g fresh spinach
To serve (optional):
Natural yoghurt or dairy-free alternative
Fresh herbs such as parsley or coriander
Crusty bread, rice or couscous
Method
Heat the olive oil in a large saucepan or deep frying pan over a medium heat. Add the chopped onion and cook gently for 5–7 minutes, stirring regularly, until softened and lightly golden. Taking time here helps build the base flavour of the stew.
Add the garlic, cumin, smoked paprika and chilli flakes if using. Stir for about 1 minute until fragrant. Keep the heat moderate to avoid the garlic catching.
Stir in the tomato purée and cook for another minute, allowing it to darken slightly. This step adds depth and reduces the sharpness of the tomatoes later on.
Pour in the chopped tomatoes and vegetable stock, then add the dried oregano. Stir well and season lightly with salt and black pepper.
Bring the mixture to a gentle simmer, then add the chickpeas. Reduce the heat and let the stew bubble uncovered for 15–20 minutes, stirring occasionally. The sauce should thicken slightly but remain loose.
Add the spinach in batches, stirring each handful through until wilted. This should only take a couple of minutes. Taste the stew and adjust seasoning if needed.
Remove from the heat and allow the stew to rest for a few minutes before serving. This helps the flavours settle and balance.
Serve on its own for a lighter meal, or with rice, couscous or bread for something more filling. A spoon of yoghurt on top adds contrast, but the stew works just as well without it.
Simple Variations
This recipe is easy to adapt depending on what you have:
Add diced peppers or courgette with the chickpeas for extra vegetables
Stir in a squeeze of lemon at the end to brighten the flavour
Swap spinach for kale, allowing a few extra minutes to soften
Add a pinch of ground cinnamon or coriander for a slightly warmer profile
The stew keeps well in the fridge for up to three days and often tastes better the next day, making it a useful option for leftovers or packed lunches.
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