Chickpea Spinach Stew

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Soups and stews are the perfect canvas for getting creative in the kitchen. Unlike baking, measurements do not have to be exact and you can control the direction and flavor to whatever suits you.

One day in the kitchen we were looking for something hearty and comforting, yet light and fresh with a little tropical flair. That’s how this Chickpea Spinach Stew was created.

Start by sauteing small cubes of the tofu in a soup pot with olive oil and a sprinkle of salt and pepper. Then add the aromatic base of onions, celery and red bell pepper with garlic and a few red pepper flakes for some kick. Next, deglaze the pot with vegetable stock and add the tofu back in along with the chickpeas, fresh rice, and silky coconut milk. 

Let the stew simmer for at least 15 minutes, or longer if you have time, and add fresh, bright spinach at the end before serving. Sprinkle some sea salt over the stew and add a little sriracha if you’re looking for some extra heat. 

This chickpea spinach stew promises to satisfy multiple cravings and should be a go-to on your kitchen playlist.

Chickpea Spinach Stew

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Cuisine: American
Servings: 2 servings
Calories: 522kcal


  • 16 oz extra firm tofu
  • ¾ c chickpeas
  • 2 c baby spinach
  • ½ c red bell pepper
  • ½ c yellow onion
  • ½ c celery
  • ¼ c jasmine rice
  • 1 clove garlic
  • 1 tbsp dried rosemary
  • 1 tsp crushed red pepper flakes
  • ½ c light coconut milk
  • 1 ½ c vegetable stock
  • ½ tbsp olive oil


  • Chop and prep the vegetables, drain, and rinse the chickpeas and drain and press the water out of the tofu and cut into small cubes. Cook the rice by bringing the rice, a 2:1 ratio of water and a pinch of salt to a boil. Turn down to low and cook for 15 minutes.
  • Sauté the tofu in a soup pot over medium heat with olive oil and a sprinkle of salt and pepper for 10 minutes. Once the tofu is browned, set aside in a separate bowl.
  • Sauté the onion, celery, garlic, and red pepper flakes in the soup pot, with a sprinkle of salt and pepper, over medium heat for 5 minutes. Deglaze the pot with a little vegetable stock.
  • Pour the coconut milk and vegetable stock into the pot along with the cooked tofu, chickpeas and rice and simmer for 15 minutes.
  • Stir in the baby spinach at the end and serve.


Nutrition Facts Per Serving
  • Calories – 522 Calories
  • Protein – 35 grams
  • Carbohydrates – 48 grams
  • Fat – 21 grams
  • Nutrition Note – this meal was specifically designed and developed to promote a healthy weight with balanced macronutrients (27% protein, 39% carbs and 34% fat)

Written by John Chelsey, Nutriology Founder

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