Chickpea and Spinach Stew
A Spanish-style stew with chickpeas, frozen spinach, and smoked tomato broth over rice. Very filling, very cheap.
Ingredients
- 3 cans (540 mL each) chickpeas, drained and rinsed $4.50
- 1 can (796 mL) diced tomatoes $2.00
- 300 g frozen spinach $1.87
- 200 g dry long-grain white rice $0.50
- 1 large onion, diced $1.23
- 4 cloves garlic, minced $0.32
- 1.5 tsp smoked paprika $0.07
- 1 tsp ground cumin $0.05
- 0.5 tsp turmeric $0.05
- 250 mL vegetable broth or water $0.42
- 1 tbsp olive or vegetable oil $0.06
- to taste salt and black pepper $0.05
- Recipe total$11.12
Instructions
- Cook the rice according to package directions. Set aside.
- Heat oil in a large pot over medium heat.
- Add onion and cook 5 minutes until softened.
- Add garlic, paprika, cumin, and turmeric. Cook 1 minute, stirring constantly.
- Pour in the diced tomatoes and broth. Stir to combine.
- Add the chickpeas. Bring to a simmer and cook uncovered 10 minutes.
- Add the frozen spinach directly from frozen. Stir and cook 5–6 minutes until fully thawed and heated through.
- Use the back of a spoon to lightly mash some of the chickpeas to thicken the stew.
- Taste and adjust salt, pepper, and paprika.
- Serve over rice.
Nutrition per Serving
Estimated values per serving.
559
Calories
24g
Protein
92g
Carbs
9g
Fat
16g
Fiber
390mg
Sodium
~40% DV Iron~18% DV Calcium~25% DV Vitamin C
Gluten-Free
This recipe is naturally gluten-free.
All ingredients are naturally gluten-free. Verify vegetable broth if using — most are GF, but check labels.
Budget Notes
- Frozen spinach is much cheaper per kilogram than fresh and works better in stews.
- Drop to 2 cans of chickpeas to reduce cost to about $9.00 — calories per serving will drop to approximately 455.
- A can of white beans can substitute for one can of chickpeas if cheaper that week.
- A squeeze of lemon over each serving adds brightness cheaply.