Greek · Dinner
Chickpea Stew Bowl
A Greek-style vegetarian bowl of chickpeas stewed with tomato, onion, garlic and oregano over lemony rice, finished with spinach, crumbled feta and a drizzle of olive oil. The stew simmers slowly until the chickpeas turn creamy and the sauce thickens into a rustic, herb-flecked base.
$4
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
479Calories
19.8gProtein
18.6gFat
62.1gCarbs
10.8gSugar
13.9gFiber
983mgSodium
27mgChol
6.1gSat Fat
980mgPotassium
320mgCalcium
4.9mgIron
0.3mcgVitamin B12
21mgVitamin C
vegetarian
low-cholesterol
high-fiber
mediterranean
hidden-gems
vegetarian
low-chol
Instructions
1
Prep
Slice the onion and mince the garlic. Measure out the chickpeas, crushed tomato, rice, spinach, and feta.
2
Sauté
Warm the olive oil in a small saucepan over medium heat. Cook the onion for 4 minutes until softened and translucent.
3
Simmer
Stir in garlic and oregano, cook 30 seconds until fragrant. Add tomato and chickpeas, season with salt and pepper. Simmer over medium-low heat for 18 minutes until sauce thickens.
4
Wilt
Stir in spinach and cook 2 minutes until wilted.
5
Plate
Remove from heat, stir in lemon juice. Spoon rice into a bowl, ladle stew over top, scatter feta and parsley, serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g cooked chickpeas
- 2/3 cup160g canned crushed tomato
- 11 onion (140g)
- 4 cloves4 cloves garlic
- 1 tsp1 tsp dried oregano
- 2 tbsp28g olive oil
- 1 cup190g cooked basmati rice
- 2 cup60g fresh spinach
- 2 oz60g feta cheese
- 2 tsp2 tsp lemon juice
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tbsp8g fresh parsley
