Garbanzo Spinach Stew

Garbanzo beans (chickpeas), diced tomatoes, onion, garlic and spinach are key ingredients with low sodium vegetable broth, cumin, two types of paprika and a bay leaf rounding out the flavour palette

More and more research shows the benefits of switching to plant-based foods. From obvious effects like improving overall wellness by aiding in weight-loss and improving digestion, we’re even being told the switch will have an overall positive impact on the environment!

Here’s a dish that packs a bit of a spicy bite that fits right into the plant-based mold. It’s a little trickier to prepare than most of the dishes on this site because it requires you use a blender to mix together its very tasty liquid base. But, overall it comes together very quickly and packs a powerful nutritional punch… plus you get to say garbanzo… as in: ‘Hey, stop being such a garbanzo already!


  • 1 1/2 cups canned diced tomatoes, undrained
  • 3 cups garbanzo beans (chickpeas), drained and rinsed (2 cans, 15 ounces each, divided)
  • 1 1/4 cups low-sodium vegetable broth
  • About 1-inch chunk of ginger root, peeled and roughly chopped
  • 1 1/2 cups unpeeled diced carrot
  • 1 1/2 cups chopped sweet yellow onion
  • 5 cloves garlic, finely chopped
  • 2 tablespoons Olive Oil
  • 1 tablespoon sweet paprika (can use Spanish, Hungarian or other sweet/non-smoked paprika)
  • 1/2 tablespoon smoked paprika
  • 1/2 teaspoon cumin
  • 1 bay leaf
  • 1/2 tablespoon coconut aminos
  • 1 teaspoon low-sodium soy sauce
  • 1/2 teaspoon salt
  • 5 cups fresh baby spinach, chopped (11 ounces)
  • 1 1/2 tablespoons chopped flat-leaf parsley
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon black pepper (about 10 turns)


  1. Place the canned tomatoes (I used fire roasted), 1/2 cup of the garbanzo beans, vegetable broth and ginger in your blender and blend until smooth. Set aside for now.
Diced tomatoes, vegetable broth and ginger are blended to create the liquid base
  • Heat two table spoons of olive oil in a medium-sized pot over medium heat for 2 minutes. Add the carrot and onion and saute for 5 minutes, stirring occasionally. Add the garlic and saute for 3 additional minutes, stirring frequently, until the onions and garlic are light golden brown.
  • Add the sweet paprika, smoked paprika and cumin and stir for 30 seconds until wonderfully fragrant. Add the rest of the chickpeas (2 1/2 cups) and stir for 2 minutes. It’s okay if the spices stick a bit to the bottom of the pan.
Measure out each spice before you begin preparing the stew. It makes adding then to the pot so much easier as you work through the steps of the recipe
  • Transfer the blender mixture to the pot and stir. Add the bay leaf, coconut aminos, soy sauce and salt and stir, making sure to stir up any stuck bits from the bottom of the pot.
  • Simmer for 20 minutes (without a lid), stirring occasionally. Remove the pot from the heat and remove and discard the bay leaf. Add the spinach, parsley, red wine vinegar and black pepper and stir until the spinach is wilted.
The stew is ready to serve once the spinach has wilted. Serve it with a crusty roll or flatbread… adjust the paprika according to your tolerance for heat.

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