This plant-based stew is fast, filling, and full of flavor. Chickpeas bring the protein, while spinach and herbs add freshness. Perfect for a quick lunch or dinner.
Ingredients
- 1 tbsp (15 ml) extra virgin olive oil
- 1½ cups (240 g) diced red onion
- 1 tbsp (9 g) minced garlic
- 1 tsp dried oregano
- ½ tsp cayenne
- 1 (15-oz [425-g]) can diced tomatoes with liquid
- 1 cup (240 ml) vegetable stock
- 1 tbsp (15 ml) balsamic vinegar
- 2 (15-oz [425-g]) cans chickpeas drained and rinsed
- 3 cups (90 g) packed spinach
- 6 oz (170 g) vegan feta (optional))
- ½ tsp sea salt or to taste
- A handful of fresh parsley
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Add the onion and sauté for 5 minutes to soften.
- Add the garlic, oregano and cayenne. Cook for 1 minute.
- Stir in the tomatoes, vegetable stock and vinegar.
- Bring the mixture to a boil and then reduce the heat down to a simmer.
- Let it cook for 7 to 10 minutes to thicken the sauce, stirring every so often.
- Stir in the chickpeas, spinach and vegan feta (if using). Cover and cook for 2 to 3 minutes.
- Season with salt as needed and top with fresh parsley.