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Spanish Spinach and Chickpeas | Super Easy | One Pot VEGAN Recipe

Written By: Byron | December 11, 2024
a large clay dish of Spanish spinach and chickpeas

Spanish spinach and chickpeas (called ‘espinacas con garbanzos’ in Spanish) is hands-down one of our favorite recipes. It’s vegan, easy to make, can be whipped up in around 40 minutes, and can be made with a few simple pantry staples and some frozen spinach. It can also be made as a one-pot recipe when using store-bought veggie stock or broth! Yep, it’s that easy! 

It’s the kind of recipe that’s perfect when you want something easy, healthy, and filling, and this recipe packs loads of flavor that’ll transport your tastebuds to the azure blue waters of the Mediterranean Sea! This recipe makes a main serving for 4 people.

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Serving:

Main for 4

Ready in:

40 mins or more

Skill level:

Easy

Serve with:

Crusty bread

Watch step-by-step recipe video

If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes to delicious main meals, to incredible Spanish dessert options too.

How to Make Spanish Spinach and Chickpeas

Ingredients

(serves 4, main)

For the homemade veggie broth (optional if not using store-bought stock)

  • 3 cups water
  • Veg ends and skins from the veg listed above
  • 1 carrot
  • ½ onion
  • 1 bay leaf
  • Small handful of fresh parsley (stalks and all)
  • 10 whole black peppercorns
  • A small bundle of fresh herbs rosemary/thyme etc (optional)
      A alrge bowl of chickpeas sists beside a bowl of spinach, onion, garlic, and some herbs and spices.

      Instructions

      Step 1 – Prepare the veggie stock 

      (makes 2-3 cups veggie stock)

      • If using canned chickpeas, rinse and drain. Set aside for use later.
      • If using frozen spinach, thaw using some warm water or defrost in the microwave
      • Prep your veg ingredients and measure out all the herbs, spices, and seasoning. 
      • Add the veg ends and skins from the garlic and onion to a large pot and add 3-4 cups of water. 
      • Add 1 tsp salt and bring to a boil. 
      • Add the bay leaf, peppercorns, and fresh parsley. Reduce heat to a simmer and leave until needed. 

      Step 2 – Prepare sauce

      • Heat the oil in a large pan, add the whole garlic cloves and cook in the oil until the garlic starts to brown (around 2 minutes). Then remove the garlic from the heat and turn off the heat (keep the oil in the pan). 
      • Add the browned garlic and a small handful of chopped fresh parsley to a mortar, season with salt and pepper, and add a splash of olive oil. 
      • Grind for a minute or two until you have a paste. Set aside for use later. 
      • In the same pan used to brown the garlic add the diced onion and saute on medium heat for 5 minutes or until browned. 
      • Reduce heat to low and add 1 tsp ground cumin and 1 (heaped) tsp of smoked paprika. Stir through with the onion. 
      • Once the spices and onion are combined and fragrant, add the tomato paste and then the garlic and parsley paste made earlier. 
      • Give everything a good stir, add seasoning to taste, and add the sherry vinegar. If using add the cayenne pepper or chili flakes for some extra heat.
      • Stir through and leave to simmer for 2-3 minutes. 

      Step 3 – Add veggie stock and chickpeas

      • Add 2 ladles of warmed veggie stock and the rinsed chickpeas. Stir chickpeas into the sauce and top up with more veggie stock if required (you should have plenty of liquid). 
      • Leave to simmer away on medium heat for 10 minutes (for firm chickpeas) or 15 minutes (for soft chickpeas). 
      • Use a potato masher to mash around ⅓ of the chickpeas (I just mash the center part). Alternatively, use some breadcrumbs or ground almonds to thicken the sauce. 

      Step 4 – Add spinach

      • Add another ladle or two of the veggie stock then add the thawed spinach (use fresh leaves if you like). Stir through and leave to simmer away for 5 minutes. 
      • To serve, ladle into a small earthenware bowl and serve with lots of fresh bread. 

      Cooking Tips and FAQs

      Why brown the garlic in oil?

      This may seem like a long-winded step, but it really helps to infuse the oil with a subtle garlic flavor. The garlic is then minced in a mortar and pestle with a little fresh parsley, salt, and olive oil. The result is a paste that is rich and flavorful, helping to elevate this dish. 

      Do I need to make the garlic and parsley paste?

      Honestly, nope. While it adds a layer of flavor, if you’re short on time, opt for mincing the garlic and adding it just after the onion is browned. This is a method you’ll find in Andaluz renditions of spinach and chickpeas. 

      How to thicken the sauce

      There are a few easy methods. First, simply mash some of the chickpeas right before you add the spinach. This helps thicken the sauce. Another popular method is to use some breadcrumbs or ground almonds. 

      Do I need to rinse the chickpeas before using them?

      We do, but you can ship the step. The chickpeas will be covered in a brine that may not be the flavor you like, so test it first.

      a large clay dish of Spanish spinach and chickpeas

      Spinach and Chickpeas – Easy Budget-Friendly Dinner Recipe

      We love this spinach and chickpeas recipe not only because it tastes great and is easy to make, but also because it is so budget-friendly and can be made with simple, affordable, and easy-to-find ingredients that are both filling and nutritious. 

      This spinach and chickpeas recipe can easily be made for around USD $1-2 per serving. 

      At time of writing (December 2024), a 12 oz. bag of frozen spinach cost around USD $1.22, and a can of chickpeas can easily be sourced for under USD $1.00.

              Ingredients

              Frozen Spinach 

              There’s no need to use fresh spinach for this recipe. Fresh spinach, while easy enough to find, can be double the price or more compared to frozen spinach. Don’t be fooled by the big bag size of fresh spinach. Once it is wilted down, it will shrink considerably. 

              For this reason, we love using frozen spinach. It’s super cheap and stores easily. We use around 500 grams (10.5oz) at frozen weight, then we thaw it (or microwave it if you are short on time) and squeeze the liquid out of it, leaving us with around 300 grams of spinach that’s ready for cooking. 

              Nutritional Comparison

              For those concerned about the health benefits of frozen spinach, it is worth mentioning they are comparable. Frozen spinach is often picked and frozen at peak ripeness, preserving many nutrients.

              • Micronutrients: Both forms are similar in nutrient content, with frozen spinach losing a small amount of water-soluble vitamins (like vitamin C and some B vitamins) during processing.
              • Fiber: Both fresh and frozen retain their fiber content.

              Which is Healthier?

              It depends on usage. If you prefer spinach for raw dishes, fresh spinach is ideal. For cooked dishes, frozen spinach is just as healthy and often more convenient. Both options are excellent sources of nutrients, so including either in your diet is a win!

              Canned Chickpeas

              One pantry staple you’ll find in any Spanish kitchen is a few cans (or jars) of chickpeas. They’re cheap, require no additional prep work, and can be rinsed and poured straight into the stew when the time comes. Chickpeas are also super healthy and are a nutrient-dense food packed with a variety of health benefits. 

               

              1. Rich in Nutrients

              • Protein: Chickpeas are a great plant-based protein source, making them a staple in vegetarian and vegan diets.
              • Fiber: High fiber content aids digestion and promotes gut health.
              • Vitamins and Minerals: They are rich in iron, magnesium, potassium, folate, and B vitamins.

              2. Supports Heart Health

              • The fiber, potassium, and magnesium in chickpeas contribute to lower cholesterol levels, better blood pressure regulation, and overall cardiovascular health.

              3. Helps in Blood Sugar Regulation

              • The low glycemic index and high fiber content help control blood sugar levels by slowing down digestion.
                A alrge copping board is covered with various spices, bay leaves, peppercorns, and garlic.

                Herbs and Spices

                Smoked Spanish Paprika

                The three main types of paprika available in the world are generally hot, smoked, and sweet. When it comes to smoked paprika in Spain, it has to be paprika made in the La Vera region of Spain. 

                Smoked paprika is made from peppers that are smoked or charred, then crushed and ground up. The intensity of the smokiness and flavor depends on the types of pepper used and the method of smoking. Its flavor is the strongest of all three paprikas so it can easily take over a meal, and often make a meal. 

                Read more about the different types of paprika in our complete guide.

                Ground Cumin

                You’ll notice the spice cumin is used in this dish. While you may not immediately associate cumin with Spanish cooking it’s integral to this tasty stew, and is actually one of the most used spices in Spain.

                Cayenne pepper

                Cayenne pepper is not always found in traditional variations of this recipe, but we love a little heat with this dish, especially when serving it in the cooler months. You don’t need much, and even half a teaspoon will offer some warmth. We opt for a whole teaspoon, but cater the heat level to your own taste.

                  a large clay dish of Spanish spinach and chickpeas

                  Nutrition Facts

                  Servings: 4

                  Amount per serving

                   

                  Calories

                  240

                  % Daily Value*

                  Total Fat 6.3g

                  8%

                  Saturated Fat 0.8g

                  4%

                  Cholesterol 0mg

                  0%

                  Sodium 583mg

                  25%

                  Total Carbohydrate 38.3g

                  14%

                  Dietary Fiber 11.1g

                  40%

                  Total Sugars 2.9g

                   

                  Protein 11.7g

                   

                  Vitamin D 0mcg

                  0%

                  Calcium 229mg

                  18%

                  Iron 5mg

                  25%

                  Potassium 641mg

                  14%

                  *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

                  a large clay dish of Spanish spinach and chickpeas

                  Spanish Spinach and Chickpeas | Super Easy | VEGAN Recipe

                  Byron
                  Spanish spinach and chickpeas (called ‘espinacas con garbanzos’ in Spanish) is hands-down one of our favorite recipes. It’s vegan, easy to make, can be whipped up in around 40 minutes, and can be made with a few simple pantry staples and some frozen spinach.
                  Prep Time 10 minutes
                  Cook Time 30 minutes
                  Total Time 40 minutes
                  Course dinner, healthy, Main Course, stew, vegan, vegetarian
                  Cuisine Mediterranean, Spain
                  Servings 4 main
                  Calories 240 kcal

                  Equipment

                  • Large pot with lid (for making homemade veggie stock)
                  • 12 inch skillet
                  • Mortar and pestle
                  • Sieve or mesh strainer
                  • Clay pot (Cazuela)
                  • Ladle

                  Ingredients

                  • Extra virgin olive oil
                  • 4 garlic cloves peeled, left whole
                  • 1 large onion diced fine
                  • 10.5 oz 500g Cooked Chickpeas (canned is fine)
                  • 10.5 oz 500g frozen spinach (thawed and excess liquid drained)
                  • 1 tsp Ground Cumin
                  • 1 tsp smoked paprika we ❤️ Spanish La Vera smoked paprika
                  • ½ tsp Garlic powder
                  • 1 tsp Cayenne pepper or chili flakes
                  • 125 ml/ 4.2 fl. oz. of tomato paste
                  • 60 ml/ 2 fl. oz. of Jerez Sherry Vinegar or apple cider
                  • 1-2 cups of vegetable stock homemade or store-bought Vegetable Broth (Organic, Low Sodium
                  • Salt and Cracked black pepper to taste
                  • Handful of fresh parsley for garnish

                  For the homemade veggie broth (optional if not using store-bought stock)

                  • 3 cups water
                  • Veg ends and skins from the veg listed above
                  • 1 carrot
                  • ½ onion
                  • 1 bay leaf
                  • Small handful of fresh parsley stalks and all
                  • 10 whole black peppercorns
                  • A small bundle of fresh herbs rosemary/thyme etc optional

                  Instructions
                   

                  Step 1 - Prepare the veggie stock

                  • If using canned chickpeas, rinse and drain. Set aside for use later.
                    10.5 oz 500g Cooked Chickpeas (canned is fine)
                  • If using frozen spinach, thaw using some warm water or defrost in the microwave
                    10.5 oz 500g frozen spinach (thawed and excess liquid drained)
                  • Prep your veg ingredients and measure out all the herbs, spices, and seasoning.
                  • Add the veg ends and skins from the garlic and onion to a large pot and add 3-4 cups of water.
                    Veg ends and skins from the veg listed above, 3 cups water
                  • Add 1 tsp salt and bring to a boil.
                    Salt and Cracked black pepper
                  • Add the bay leaf, peppercorns, and fresh parsley. Reduce heat to a simmer and leave until needed.
                    ½ onion, 1 bay leaf, Small handful of fresh parsley, 10 whole black peppercorns, A small bundle of fresh herbs rosemary/thyme etc, 1 carrot

                  Step 2 - Prepare sauce

                  • Heat the oil in a large pan, add the whole garlic cloves and cook in the oil until the garlic starts to brown (around 2 minutes). Then remove the garlic from the heat and turn off the heat (keep the oil in the pan).
                    Extra virgin olive oil, 4 garlic cloves
                  • Add the browned garlic and a small handful of chopped fresh parsley to a mortar, season with salt and pepper, and add a splash of olive oil.
                    Handful of fresh parsley
                  • Grind for a minute or two until you have a paste. Set aside for use later.
                  • In the same pan used to brown the garlic add the diced onion and saute on medium heat for 5 minutes or until browned.
                    1 large onion
                  • Reduce heat to low and add 1 tsp ground cumin and 1 (heaped) tsp of smoked paprika. Stir through with the onion.
                    1 tsp Ground Cumin, 1 tsp smoked paprika
                  • Once the spices and onion are combined and fragrant, add the tomato paste and then the garlic and parsley paste made earlier.
                    125 ml/ 4.2 fl. oz. of tomato paste
                  • Give everything a good stir, add seasoning to taste, and add the sherry vinegar. If using add the cayenne pepper or chili flakes for some extra heat.
                    ½ tsp Garlic powder, 1 tsp Cayenne pepper, 60 ml/ 2 fl. oz. of Jerez Sherry Vinegar
                  • Stir through and leave to simmer for 2-3 minutes.

                  Step 3 - Add veggie stock and chickpeas

                  • Add 2 ladles of warmed veggie stock and the rinsed chickpeas. Stir chickpeas into the sauce and top up with more veggie stock if required (you should have plenty of liquid).
                    1-2 cups of vegetable stock
                  • Leave to simmer away on medium heat for 10 minutes (for firm chickpeas) or 15 minutes (for soft chickpeas).
                  • Use a potato masher to mash around ⅓ of the chickpeas (I just mash the center part). Alternatively, use some breadcrumbs or ground almonds to thicken the sauce.

                  Step 4 - Add spinach

                  • Add another ladle or two of the veggie stock then add the thawed spinach (use fresh leaves if you like). Stir through and leave to simmer away for 5 minutes.
                  • To serve, ladle into a small earthenware bowl and serve with lots of fresh bread.

                  Video

                  Notes

                  Cooking Tips and FAQs

                  Why brown the garlic in oil?
                  This may seem like a long-winded step, but it really helps to infuse the oil with a subtle garlic flavor. The garlic is then minced in a mortar and pestle with a little fresh parsley, salt, and olive oil. The result is a paste that is rich and flavorful, helping to elevate this dish. 
                  Do I need to make the garlic and parsley paste?
                  Honestly, nope. While it adds a layer of flavor, if you’re short on time, opt for mincing the garlic and adding it just after the onion is browned. This is a method you’ll find in Andaluz renditions of spinach and chickpeas. 
                  How to thicken the sauce
                  There are a few easy methods. First, simply mash some of the chickpeas right before you add the spinach. This helps thicken the sauce. Another popular method is to use some breadcrumbs or ground almonds. 
                  Do I need to rinse the chickpeas before using them?
                  We do, but you can ship the step. The chickpeas will be covered in a brine that may not be the flavor you like, so test it first. 
                  Keyword 45-minute recipe, bean stew, chickpeas, Easy Dinner ideas, healthy vegan meal, one pan, one-pot recipe, smoked paprika, spinach, Spinach and chickpeas, vegan, Vegan Stew, vegetarian, vegetarian meal, veggie stock, veggies
                  a large clay dish of Spanish spinach and chickpeas

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