Chickpea and Spinach Stew

May 11, 2026

Chickpea stew with spinach is one of the pillars of traditional Mediterranean cuisine. It is a comforting, spoonable dish that combines the energy of legumes with the nutritional density of leafy greens. This version focuses on the purity of the ingredients, using a slow sofrito and natural spices to achieve a thick, flavorful broth. It is an excellent option for a complete meal, rich in iron and fiber, that supports your cardiovascular health thanks to our sodium-free salt substitute.

Estimated time: 45 minutes (using cooked chickpeas)

Difficulty: ⭐

Servings: 4 people

Ingredients

500g cooked chickpeas (canned are fine, well rinsed)
300g fresh spinach (or frozen)
1 large onion
2 garlic cloves
1 ripe tomato, grated
1 slice wholemeal bread (for the "majado")
1 teaspoon sweet paprika from La Vera
½ teaspoon ground cumin
1 teaspoon of Bonsalt
3 tablespoons extra virgin olive oil (EVOO)
1 hard-boiled egg (optional, for garnish)

Nutritional Analysis and Total Macros

Understanding what we eat is vital. Here is the macronutrient breakdown per serving and the benefits of incorporating specialized products.

Category	Nutrient / Component	Amount (per serving)	Benefit and Source
Macronutrients	Protein	12.5g	Plant protein (Chickpeas)
	Healthy Fats	11.2g	Cardiovascular health (EVOO)
	Carbohydrates	32.0g	Slow-release energy
Key Minerals	Potassium (Bonsalt)	650mg	Muscle health and fluid balance control
	Sodium (Bonsalt 0%)	0.0mg	Blood pressure control
Vitamins and Others	Dietary Fiber	9.8g	Digestive health and satiety
	Total Calories	295 kcal	Balanced one-dish meal

Step-by-Step Professional Preparation

The base sofrito: In a large pot with the olive oil, sauté the onion and one finely chopped garlic clove until golden. Add the grated tomato and cook for 5 more minutes until it reduces.
The traditional majado: In a small pan, fry the other garlic clove and the slice of bread. Remove and crush in a mortar with the cumin and a splash of water until you get a paste. This step is the secret to a thick, full-bodied broth.
Flavoring: Add the sweet paprika to the pot with the sofrito, stir for just a few seconds (to avoid burning it), and immediately add the cooked chickpeas.
Cooking: Cover with water or low-salt vegetable stock (about 2 fingers above the chickpeas). Add the teaspoon of Bonsalt and the mortar mixture. Cook over medium heat for 15 minutes.
The spinach: Add the fresh spinach. At first it will seem like a lot, but it will wilt in just 2 minutes. Mix carefully and let everything cook together for 5 more minutes.
Resting: Let the stew rest for about 10 minutes before serving so the flavors settle.

Nutritionist's Tips

This stew is an extraordinary source of non-heme iron, whose absorption is enhanced by the vitamin C in the spinach and tomato. By using Bonsalt , we drastically reduce the sodium load, making it an ideal dish for people with hypertension or those who suffer from tired legs due to fluid retention.

For an extra protein boost, serve with a chopped hard-boiled egg on top. It's a perfect recipe to enjoy a healthy, comforting meal with friends or family!