Spinach and Chickpeas (Espinacas con Garbanzos)

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Table of contents:

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How to Make Spanish Spinach and Chickpeas

Ingredients

(serves 4, main)

• Extra Virgin Olive Oil 
• 4-6 garlic cloves, minced
• 1 large onion, diced fine
• 200 ml/ 6.7 fl. oz. of Tomato paste
• 1 tsp Ground Cumin
• 1 tsp smoked paprika (we ❤️ Spanish La Vera Smoked Paprika)
• ½ tsp Garlic powder
• 1 tsp Cayenne Pepper (or chili flakes)
• 60 ml/ 2 fl. oz. of Sherry Vinegar (or apple cider)
• 10.5oz (500g) Cooked Chickpeas (garbanzo beans) (frozen or canned)
• 10.5oz (500g) frozen spinach
• 1-2 cups of vegetable stock (homemade or store-bought Vegetable Broth (Organic, Low Sodium)
• Salt and Cracked black pepper (to taste)

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Equipment

• Large pot with lid  (for making homemade veggie stock)
• 12-Inch Stainless Steel Frying Pan or skillet
• Sieve or Mesh Strainer
• Chef Knife
• Wooden Cutting Board
• Ceramic Garlic Grater Plate
• Clay pot (Cazuela)
• Ladle

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Instructions

Step 1 — Prepare the vegetables

• Dice the onion finely and peel and mince the garlic cloves. 
• If using frozen spinach, thaw it and squeeze out any excess liquid.
• If using frozen chickpeas, thaw for around 30 minutes before use.

Step 2 — Sauté aromatics

• Heat olive oil in a large skillet over medium heat. 
• Add the diced onion and sauté until translucent, around 5 minutes
• Add the minced garlic and saute for another minute or two until it becomes fragrant.

Step 3 — Build the flavor base

• Add smoked paprika, ground cumin, cayenne, and garlic powder.
• Stir in the tomato paste.
• Mix into the onion base and simmer for 5 minutes

Step 4 — Add spinach and chickpeas

• Add the thawed spinach to the skillet with 1-2 cups of water (or stock)
• Cover and simmer for around 5 minutes (or until the spinach easily breaks apart).
• Add a splash of vinegar and stir through.
• Add the thawed chickpeas

Step 5 — Simmer and season

• Reduce the heat and simmer for about 15–20 minutes, stirring occasionally. 
• Season with salt and pepper to taste.

Serving – Serve warm in a rustic clay cazuela, drizzled with a little extra olive oil and a sprinkle of smoked paprika.

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Cooking Tips

1. Enhance flavor with roasted garlic: If you have the time, roast the garlic cloves before blending for a deeper, sweeter flavor.
   
2. Use good olive oil: A drizzle of quality extra virgin olive oil before serving elevates the dish.
   
3. Texture tip: Mash a few chickpeas during cooking to thicken the stew naturally.
   
4. Add crunch: Serve with toasted bread or top with crispy chickpeas.
   
5. Make it ahead: This dish tastes even better the next day as the flavors deepen overnight.

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Serving Suggestions

This is a classic Spanish dish and is often found served as a tapas dish. It’s great when served in a small portion alongside some fresh crusty bread. Here are a few more ideas for how to serve Spinach and Chickpeas: 

1. Serve Tapas-Style
   Spoon into small clay cazuelas and drizzle with extra virgin olive oil and a sprinkle of smoked paprika.
   
2. With Crusty Bread
   Pair with a rustic sourdough or Spanish country bread (pan rústico) to scoop up the rich tomato base.
   Toast the bread and rub it with garlic and tomato for a Catalan-style “pan con tomate.”
   
3. Over Rice or Quinoa
   Turn it into a heartier main by serving it over steamed basmati rice, Spanish saffron rice, or quinoa for a protein-packed vegan meal.
   
4. With Roasted or Grilled Vegetables
   Add color and flavor by serving it next to roasted bell peppers, eggplant, zucchini, or sweet potatoes.
   
5. With Eggs (for a vegetarian twist)
   Top with a poached or fried egg and finish with a drizzle of olive oil — classic comfort food in many Andalusian homes.

Budget-Friendly Mediterranean Comfort Food

This spinach and chickpeas recipe isn’t just flavorful — it’s incredibly economical. With affordable ingredients that are nutritious and filling, you can make this meal for roughly $1–2 USD per serving.

As of October 2025:

• 12 oz frozen spinach: around $1.26
  
• 15 oz canned chickpeas: around $1.00

Healthy, hearty, and cost-effective — the ultimate weeknight dinner win.

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Ingredients

Frozen Spinach

Fresh spinach is great, but frozen spinach is a budget-friendly and convenient alternative that works perfectly for cooked dishes. Once thawed and drained, 500 g of frozen spinach yields about 300 g ready to use.

Nutrition note:
Frozen spinach retains most of its nutrients because it’s frozen at peak freshness. While it may lose some vitamin C, its fiber and mineral content remain nearly identical to fresh spinach.

Canned Chickpeas

A staple in Spanish pantries, canned chickpeas save time and deliver excellent nutrition.

Why we love them:

• Protein powerhouse: Ideal for vegan and vegetarian diets.
• Rich in fiber: Promotes digestion and gut health.
• Loaded with minerals: Iron, magnesium, potassium, and folate.
• Supports heart health & blood sugar balance: Thanks to fiber and low glycemic index.
  

Essential Spices

The heart of this recipe lies in its aromatic spices — a hallmark of Spanish home cooking.

• Smoked Paprika (Pimentón de la Vera): Provides rich, smoky depth and a distinctly Spanish flavor.
• Ground Cumin: Adds warmth and an earthy undertone, balancing the tomato base.
• Cayenne Pepper: A touch of heat for balance — adjust to your liking or substitute with chili flakes.

Nutrition Facts (per serving)

Nutrient	Amount per Serving	% Daily Value (DV)
Calories	290 kcal	—
Total Fat	10 g	13%
– Saturated Fat	1.5 g	7%
Sodium	460 mg	20%
Total Carbohydrates	37 g	13%
– Dietary Fiber	10 g	36%
– Total Sugars	7 g	—
Protein	12 g	24%
Vitamin A	6800 IU	135%
Vitamin C	25 mg	28%
Iron	4.8 mg	27%
Magnesium	80 mg	20%
Potassium	840 mg	18%
Calcium	140 mg	11%
Cholesterol	0 mg	0%

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Nutritional Notes

• Plant protein powerhouse: Chickpeas and spinach deliver a solid 12 g of protein per serving.
• High in fiber: 10 g per serving supports digestion and keeps you full longer.
• Micronutrient-rich: Loaded with iron, magnesium, potassium, and vitamin A.
• Heart-healthy fats: From extra virgin olive oil.

Low in saturated fat & cholesterol-free — fully vegan and Mediterranean-diet friendly.

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Easy Mediterranean Recipes with Chickpeas

• Spicy Roast Cauliflower & Chickpeas
• Creamy Spinach and Chickpeas with Manchego
• Roasted Broccoli, Cauliflower, and Chickpeas
• Sheet Pan Baked Mediterranean Chicken Thighs with Chickpeas and Pancetta
• Baked Mediterranean Rice with Dates, Apricots, and Chickpeas

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FAQs

Q1: Can I use fresh spinach instead of frozen?
Yes, but keep in mind that fresh spinach will shrink significantly when cooked. You’ll need about double the weight of frozen spinach.

Q2: How long does it keep?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave.

Q3: Can I freeze espinacas con garbanzos?
Absolutely! Let it cool completely and freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.

Q4: What can I serve with it?
It pairs beautifully with crusty bread, warm pita, or a simple rice pilaf. A glass of dry Spanish sherry complements it perfectly.Q5: Can I make it oil-free?
Yes — sauté the onions in a splash of vegetable broth instead of oil. You’ll lose a bit of richness, but the flavor will still be delicious.