Spanish Chickpea Stew

Get ready for a flavor explosion that’ll make your taste buds do the flamenco! This Spanish Chickpea Stew is what happens when humble ingredients collide with bold spices to create absolute magic in your mouth. It’s rich, smoky, and just the right amount of spicy – the kind of dish that makes you close your eyes and savor every bite.

What makes this stew truly special is the gorgeous layering of flavors – from the earthy cumin to the smoky paprika, all swimming in a luscious tomato base that thickens into the most incredible sauce. The best part? It comes together in just 40 minutes but tastes like it’s been simmering all day. This is comfort food with a Spanish twist that’ll transport you straight to a cozy Mediterranean kitchen.

Ingredients

For the base:

• 2 tbsp / 30 ml olive oil
• 3 garlic cloves, finely chopped
• 1 medium red onion, finely chopped
• 3 tsp cumin (ground)
• 1½ tsp smoked paprika (ground)
• ¼-½ tsp cayenne pepper or hot chilli powder
• ½ tsp salt
• 2-3 tsp brown sugar
• Black pepper, to taste

For the stew:

• 2 x 400 g tins of peeled plum tomatoes
• 1 tbsp tomato paste
• 1½ cups cooked chickpeas
• 200 g spinach

For serving:

• A handful of almond flakes, toasted
• Fresh parsley, chopped (optional)
• Cooked rice (brown recommended)

Steps

1. Heat 2 tbsp olive oil in a large frying pan (ideally with a lid) over medium-low heat. Add chopped red onion and fry for 5-7 minutes until almost translucent, stirring occasionally. Look for the onions to become soft and slightly translucent but not browned – this builds your flavor base without adding bitterness.
2. Add the 3 cloves of finely chopped garlic to the onions. Continue stirring frequently for 2-3 minutes until the onion is completely translucent and the garlic softens completely and releases its aroma. Be careful not to let the garlic brown, as it can become bitter – if the pan seems too hot, reduce the heat slightly.
3. Add all the ground spices (3 tsp cumin, 1½ tsp smoked paprika, ¼-½ tsp cayenne) to the onion-garlic mixture and stir well to coat everything. Fry gently for 1-2 minutes, stirring continuously. This blooming of spices is crucial – it releases their essential oils and deepens their flavor, but they can burn in seconds if left unattended.
4. Add 1 tbsp tomato paste to the pan and stir it into the aromatic base for 30-60 seconds until well incorporated. The tomato paste should darken slightly as it caramelizes, which adds richness to your final sauce.
5. In a separate bowl, squash the 2 tins of plum tomatoes with a potato masher until roughly broken down but still chunky. Add the crushed tomatoes to the pan along with ½ tsp salt and half of the sugar (1-1.5 tsp). Let the sauce simmer on low heat without a lid for 15-20 minutes, stirring occasionally. You’ll know it’s thickening properly when it coats the back of a spoon and leaves a clear path when you run your finger through it.
6. Once the sauce has thickened, taste and season with black pepper and more sugar if needed (up to 3 tsp total). The sugar balances the acidity of the tomatoes – your sauce should taste rich and savory with no harsh tang.
7. Stir in 1½ cups cooked chickpeas and let them warm through for 3-5 minutes. The chickpeas should be heated all the way through but still maintain their texture – not mushy.
8. Add the 200 g spinach and place the lid on the pan. Allow the spinach to wilt in the steam for 2-3 minutes. For an enhanced flavor option, you can separately pan-fry the spinach in 1 tsp olive oil and 1 clove minced garlic until just wilted (1-2 minutes), then fold into the stew.
9. Serve the stew over warm rice, generously sprinkled with toasted almond flakes and fresh parsley. The contrast between the creamy stew and the crunchy almonds creates the perfect texture balance.

Smart Swaps

• Replace olive oil with coconut oil (1:1 ratio) for a subtle tropical undertone
• Swap spinach for kale (same amount, but cook 2-3 minutes longer) for a heartier texture
• Use fire-roasted tomatoes instead of regular plum tomatoes for deeper smoky notes
• Substitute chickpeas with white beans (1:1 ratio) for a creamier texture

Make It Diabetes-Friendly

• Replace brown sugar with monk fruit sweetener (use 1-1.5 tsp instead of 2-3 tsp) to reduce carbs by approximately 5g per serving
• Serve over cauliflower rice instead of regular rice to lower the glycemic load by approximately 30g of carbs per cup
• Increase the spinach to 300g to add more fiber, which slows carbohydrate absorption
• Add 2 tbsp of apple cider vinegar to the sauce, which can help reduce blood sugar spikes when consumed with carbohydrates

Pro Tips

• Toast the cumin seeds before grinding for an even more aromatic experience
• For meal prep, this stew tastes even better the next day as flavors continue to develop
• If you have an immersion blender, blend about 1/3 of the chickpeas with some sauce for a thicker, creamier texture
• Finish with a squeeze of fresh lemon just before serving to brighten all the flavors