Mediterranean Chickpea Stew
Yield: 4 servings
Active Time: 10 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
You’re going to absolutely adore the delightful, yet simple flavors in this vegetarian dish. It’s the perfect mix of Mediterranean flavors, simmered together to result in an amazing bowl of stewed chickpeas. Enjoy!

Ingredients for Single Meal

  • 1 - small white onion(s)
  • 2 - tsp minced garlic
  • 1 - 15 oz can(s) chickpeas
  • 1 - 28 oz. can(s) crushed tomatoes
  • 12 - oz. bag frozen chopped spinach
  • 2 - cup(s) vegetable broth
  • 1 - Tbsp lemon juice
  • 1 - tsp dried oregano
  • 1 - cup(s) sour cream
  • - Salt and pepper
  • Garnish: - shredded Parmesan cheese**
  • Side: - salad**
  • Side: - baguette**
  • 1 - gallon-size freezer baggie(s)
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Cooking Directions for Single Meal

  1. Chop the small white onion.
  2. Open and drain the can of crushed tomatoes. Open, drain and rinse the cans of chickpeas.
  3. In a large saucepan, add all the ingredients, except sour cream, and bring to boiling over medium high heat. Let cook at rolling boil for about 10 minutes, stirring often, to break up the frozen spinach. Season with salt and pepper to taste. Just before serving, swirl in the sour cream.
  4. Prepare the salad.
  5. Warm the baguette.
  6. Serve Mediterranean Chickpeas with bread and side salad.

Freezeasy Meal Prep Directions

  1. Chop 2 small white onions.
  2. Open, drain and rinse 2 cans of chickpeas. Open and drain 2 cans of crushed tomatoes.

To each gallon-size plastic freezer baggie, add the following ingredients:

  • Half of the chopped white onion
  • 1 - 15 oz. can chickpeas
  • 1 - 15 oz. can crushed tomatoes
  • 1 - 12 oz. bag frozen chopped spinach
  • 2 cups vegetable broth
  • 1 Tbsp lemon juice
  • 1 tsp dried oregano

Remove as much air as possible and seal. Add label to baggie and freeze.

Freeze & Thaw Instructions

Put baggie in the freezer and freeze up to 6 months in fridge freezer or 12 months in a deep freezer. Thaw in the fridge overnight, or a warm bowl of water for about 20 minutes, before transferring all of the contents of the baggie into large saucepan or Dutch oven. Bring to bubbling and cook for 20 minutes. Swirl in the sour cream, just before serving.

Dairy-Free Modifications

Recipe is dairy-free when the sour cream, and shredded Parmesan cheese garnish is omitted.

Gluten-Free Modifications

Recipe is gluten-free when served with gluten-free sides like rice or quinoa.

Printable Label Recipe Title

Mediterranean Chickpea Stew

Printable Label Instructions

Thaw and add contents of baggie to large saucepan or Dutch oven. Bring to bubbling and cook for 20 minutes. Swirl in sour cream, just before serving.
Serve with salad and baguette.

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