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Mediterranean Chickpea and Spinach Stew

Mediterranean Chickpea and Spinach Stew

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A hearty and brain-friendly stew combining leafy greens, legumes, and heart-healthy olive oil, perfect for a nourishing and simple meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Dinner
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • 1 medium onion finely chopped
  • 2 cloves garlic minced
  • 1 tsp ground cumin
  • 1 can chickpeas 15 oz, drained and rinsed
  • 1.5 cups low-sodium vegetable broth
  • 4 cups fresh spinach washed and chopped
  • 0.5 tsp black pepper freshly ground
  • 0.25 tsp red pepper flakes optional for mild heat
  • 1 tbsp lemon juice freshly squeezed

Method
 

  1. Heat olive oil in a large pot over medium heat.
  2. Add chopped onion and sauté for 5 minutes until softened.
  3. Stir in minced garlic and ground cumin and cook for another 1 minute.
  4. Add chickpeas and vegetable broth to the pot, then bring to a simmer.
  5. Cook uncovered for 10 minutes, allowing flavors to blend.
  6. Add chopped spinach and cook for 3-4 minutes until wilted.
  7. Season with black pepper and optional red pepper flakes, then stir in lemon juice.
  8. Serve warm, perfect with a slice of whole-grain bread if desired.

Notes

Caregiver Tip: This recipe is easy to prepare and uses simple ingredients that support brain health through leafy greens and legumes. The gentle spices add flavor without overwhelming sensitive palates. It’s a comforting, one-pot meal ideal for caregivers seeking nutritious dinners that can be made within 30 minutes.

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