Slow Cooker Mediterranean Chickpea Stew

This Slow Cooker Mediterranean Chickpea Stew is a hearty, flavorful blend of chickpeas, tomatoes, and spinach in a fragrant, herb-infused broth. Vegan, gluten-free, and perfect with crusty bread or rice for a cozy, healthy meal.

Why You’ll Love This Recipe

This Slow Cooker Mediterranean Chickpea Stew is a warm hug in a bowl, bursting with vibrant Mediterranean flavors that make healthy eating feel indulgent. Tender chickpeas, sweet tomatoes, and earthy spinach meld with aromatic garlic, rosemary, and oregano, creating a soul-warming dish that’s both nourishing and satisfying. The slow cooker makes it effortless—toss in ingredients, set it, and come home to a fragrant, ready-to-eat meal. It’s vegan, gluten-free, and packed with protein and fiber, perfect for plant-based diets or anyone craving comfort food. Serve with crusty bread, couscous, or rice for a versatile dinner that’s ideal for meal prep, freezing, or feeding a crowd.

Recipe Tips and Tricks

• Rinse Chickpeas: Removes excess sodium and improves texture; use dried for creamier results.
• Sauté Aromatics: Enhances flavor depth; skip for quicker prep but don’t miss out.
• Add Greens Late: Spinach or kale in last 30 minutes keeps them vibrant.
• Adjust Broth: Add more for soup-like consistency; reduce for thicker stew.
• Use Fire-Roasted Tomatoes: Adds smoky depth; regular diced works too.
• Taste and Season: Check salt and lemon at end for perfect balance.
• Finish with Olive Oil: Drizzle before serving for rich, authentic flavor.
• Freeze in Portions: Perfect for quick lunches or dinners.

Yield: 6 Servings

Slow Cooker Mediterranean Chickpea Stew

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Hearty chickpea stew with spinach and Mediterranean herbs, slow-cooked for cozy flavor.

Prep Time 15 minutes

Cook Time 6 hours

Additional Time 5 minutes

Total Time 6 hours 20 minutes

Ingredients

• 1 can (28 oz) diced tomatoes
• 1 medium onion, diced
• 1 tsp dried oregano
• 1 tsp fresh rosemary, chopped
• 2 cans (15 oz each) chickpeas, drained and rinsed (or 1 cup dried, soaked)
• 2 tbsp fresh lemon juice
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 4 cups fresh spinach
• 4 cups low-sodium vegetable broth
• Salt and pepper to taste

Instructions

1. Prep Chickpeas: Rinse canned chickpeas thoroughly; if using dried, soak overnight and drain.
2. Sauté Aromatics: Heat olive oil in skillet; cook onion and garlic 5 minutes until soft and fragrant.
3. Add Herbs: Stir in rosemary and oregano; cook 30 seconds to release aromas.
4. Combine in Slow Cooker: Add sautéed mixture, chickpeas, tomatoes, and broth to 4-6 quart slow cooker.
5. Season: Add salt and pepper; stir to blend flavors evenly.
6. Cook Low and Slow: Cover and cook on LOW for 6-7 hours or HIGH for 3-4 hours until chickpeas are tender.
7. Add Spinach: Stir in spinach; cook on HIGH for 15-20 minutes until wilted.
8. Add Lemon: Stir in lemon juice for bright flavor; taste and adjust seasoning.
9. Rest: Let sit 5 minutes off heat—flavors deepen and stew thickens slightly.
10. Serve: Ladle into bowls; drizzle with olive oil and serve with bread or rice.

Notes

• Use a 4-6 quart slow cooker for even cooking.
• For thicker stew, mash some chickpeas at end.
• Leftovers make great grain bowl bases or soup with added broth.
• Store without garnishes; add fresh lemon or herbs when serving.

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 90Total Fat 5gSaturated Fat 1gUnsaturated Fat 4gSodium 4325mgCarbohydrates 11gFiber 5gSugar 2gProtein 5g

The recipes and nutritional information on Crock Pot Meal are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

• Chickpeas (2 cans, 15 oz each, or 1 cup dried): Canned for convenience; dried for richer texture (soak overnight).
• Diced Tomatoes (1 can, 28 oz): Fire-roasted for depth; fresh tomatoes (3 cups diced) as substitute.
• Spinach (4 cups, fresh): Baby spinach wilts easily; frozen (thawed, squeezed) works too.
• Vegetable Broth (4 cups): Low-sodium for control; adds savory base.
• Onion (1 medium, diced): Yellow for sweetness; red for bolder flavor.
• Garlic (4 cloves, minced): Fresh for punch; powder (1 tsp) in a pinch.
• Olive Oil (2 tbsp): Extra virgin for authentic Mediterranean taste.
• Rosemary (1 tsp, fresh, chopped): Earthy aroma; ½ tsp dried as substitute.
• Oregano (1 tsp, dried): Classic Mediterranean herb; fresh (1 tbsp) for vibrancy.
• Lemon Juice (2 tbsp, fresh): Brightens flavors; zest adds extra zing.

Variations and Substitutions

• Protein Add-In: Stir in cooked chicken, sausage, or white beans for heartiness.
• Greens Swap: Use kale, Swiss chard, or arugula instead of spinach.
• Spicy Kick: Add ½ tsp red pepper flakes or harissa paste.
• Grain Boost: Mix in cooked farro, quinoa, or couscous at end.
• Low-Carb: Serve with cauliflower rice or zucchini noodles.
• Creamy Version: Stir in ¼ cup coconut milk or Greek yogurt.
• Veggie Add-In: Carrots, zucchini, or eggplant for extra bulk.
• Herb Twist: Thyme, basil, or parsley for different flavor profiles.

Storage Options

• Refrigerator: Store in airtight container up to 5 days.
• Freezer: Freeze in portions up to 3 months; thaw overnight.
• Reheating: Warm on stove with splash of broth; microwave gently.

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