Meals · High Protein
Mediterranean Chickpea Stew (31g Protein)
This hearty plant-forward stew delivers 31 grams of protein and 563 calories per serving. Chickpeas simmer with tomatoes, spinach, and warming spices like cumin and smoked paprika, then get topped with crumbled feta and a dollop of Greek yogurt. A satisfying vegetarian meal prep option that tastes even better the next day.
Nutrition per serving
- Protein
- 31 g
- Calories
- 563
- Carbs
- 63 g
- Fat
- 22 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- cans canned chickpeas
- oz diced tomatoes
- cups vegetable broth
- cups baby spinach
- large yellow onion
- cloves garlic
- tbsp cumin
- tsp smoked paprika
- tsp coriander
- tsp red pepper flakes
- tbsp olive oil
- large lemon
- oz feta cheese
- cups greek yogurt
- cup fresh parsley
- tsp kosher salt
Steps
- Heat olive oil in a large Dutch oven or deep pot over medium heat.
- Add diced onion and cook until softened and translucent, about 5-6 minutes.
- Add garlic, cumin, smoked paprika, coriander, and red pepper flakes. Stir constantly for 1 minute until fragrant.
- Add drained chickpeas and stir to coat with spices. Cook 2 minutes to toast slightly.
- Pour in diced tomatoes and vegetable broth. Bring to a simmer.
- Reduce heat to medium-low. Simmer uncovered for 20 minutes, stirring occasionally, until slightly thickened.
- Add spinach in batches, stirring until wilted after each addition. This takes about 2-3 minutes total.
- Remove from heat. Stir in lemon juice and season with salt to taste.
- Ladle stew into bowls. Top each serving with crumbled feta and a generous dollop of Greek yogurt.
- Garnish with fresh parsley. Serve immediately or portion for meal prep.
Why This Works
Chickpeas (USDA #173756) deliver 15g protein per cup cooked. The highest of any common legume. Three cans provide the base, but the real protein boost comes from stacking: feta adds 4g per ounce, Greek yogurt adds another 6g per quarter cup. This layered approach gets a vegetarian meal to 34g protein without resorting to protein powder or meat substitutes. The stew method allows the chickpeas to absorb the tomato-spice liquid, becoming creamier and more flavorful than straight-from-the-can. Fire-roasted tomatoes add depth without extra ingredients.
The Plant Protein Stack
Getting adequate protein from plant sources requires strategic stacking. This recipe uses three protein sources: chickpeas (base), feta (topping), and Greek yogurt (finishing). Each adds texture and flavor while contributing to the total. If you want to boost further, stir in 1/2 cup quinoa with the broth. It cooks in the same liquid and adds 4g more protein per serving. For vegans, swap feta for crumbled extra-firm tofu (10g protein per 3 oz) and use coconut yogurt (lower protein but still creamy).
Meal Prep Strategy
This stew is a meal prep champion. It actually improves after a day as the spices meld and the chickpeas absorb more liquid. Store the stew and feta together in containers; keep Greek yogurt separate and add when serving. Refrigerate up to 6 days or freeze for 3 months (without the yogurt). Reheat in the microwave for 3 minutes or on the stovetop over medium heat for 5-7 minutes, adding a splash of broth if too thick. The high fiber content makes this incredibly filling. No rice or bread needed.
Sources Research-Backed
Frequently Asked Questions
Is mediterranean chickpea stew gluten-free?
Yes. Chickpeas, tomatoes, spinach, feta, and all spices are naturally gluten-free. Verify your vegetable broth brand—some contain wheat-based ingredients. Use certified gluten-free broth if you have celiac disease.
Can I make this chickpea stew vegan?
Yes. Swap feta for crumbled extra-firm tofu (adds 10g protein per 3 oz) and use coconut or cashew yogurt instead of Greek yogurt. The stew base is already fully plant-based. Total protein drops slightly to about 28g per serving.
Can I double this stew recipe?
Yes. Use a large Dutch oven or stockpot. Cooking time stays the same—just ensure the liquid comes to a simmer before reducing heat. Double batches freeze well in portions. The stew tastes even better after a day, making large batches ideal.
What should I serve with chickpea stew?
The stew is filling on its own thanks to high fiber. For more protein, add crusty bread for dipping or serve over quinoa (+8g protein per cup). A side of roasted vegetables or simple green salad rounds out the meal.
