Persian Chickpea and Spinach Stew

A richly spiced, vibrant stew with tender chickpeas, fresh spinach, and herbs, served with fluffy saffron rice and a cooling cucumber yogurt dip.

• Prep: 25 min
• Cook: 45 min
• Total: 1 hr 10 min
• Servings: 4
• Cuisine: Persian
• Difficulty: Medium
• Cost: $4.11/serving

Dietary

• Vegetarian
• Pescatarian
• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Fiber

Tags

• comfort food
• healthy
• savory
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 1 yellow onion (large, diced)
• 3 clove garlic (minced)
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon cayenne pepper
• 1 can crushed tomatoes (28 ounces)
• 1 can chickpeas (15 ounces, rinsed and drained)
• 4 cup vegetable broth
• 5 ounce fresh spinach
• 0.5 cup fresh parsley (chopped)
• 0.25 cup fresh dill (chopped)
• 0.75 teaspoon salt
• 0.5 teaspoon black pepper
• 1.5 cup basmati rice (uncooked)
• 3 cup water
• 1 pinch saffron threads (soaked in 2 tablespoons hot water)
• 1 English cucumber (grated)
• 1 cup plain Greek yogurt
• 1 tablespoon fresh mint (chopped)

Instructions

1. For the saffron rice: Rinse basmati rice thoroughly until water runs clear. In a saucepan, combine rinsed basmati rice, 3 cups water, and a pinch of saffron threads soaked in hot water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed and rice is tender. Fluff with a fork.
2. For the yogurt dip: In a small bowl, combine grated English cucumber, plain Greek yogurt, and chopped fresh mint. Season with a pinch of salt and black pepper. Stir well and refrigerate until serving.
3. For the stew: Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add diced yellow onion and cook until softened and translucent, about 6-8 minutes.
4. Stir in minced garlic, ground cumin, ground turmeric, and cayenne pepper (if using). Cook for 1 minute until fragrant.
5. Add crushed tomatoes, rinsed and drained chickpeas, and vegetable broth. Bring the mixture to a simmer. Reduce heat to low, cover, and cook for 20 minutes to allow flavors to meld.
6. Stir in fresh spinach, chopped fresh parsley, and chopped fresh dill. Cook for another 5-10 minutes, or until spinach is wilted and stew has thickened slightly. Season with 3/4 teaspoon salt and 1/2 teaspoon black pepper.
7. Serve the Persian Chickpea and Spinach Stew hot over saffron basmati rice, with a dollop of the cucumber yogurt dip on top or on the side.

Notes

You can add a squeeze of lemon juice at the end for extra brightness. The stew thickens as it cools, so you may want to add a splash of broth when reheating.

Nutrition (per serving)

• Calories: 530
• Protein: 19.8 g
• Carbohydrates: 88.5 g
• Fat: 11.2 g
• Fiber: 15.6 g
• Sodium: 1100 mg
• Saturated Fat: 2.5 g
• Sugar: 12.1 g
• Cholesterol: 5 mg