Man, do I have a treat for you today! This vegan spinach stew is my go-to when I want something hearty, healthy, and stupidly easy to make. Picture this: creamy lentils, tender chickpeas, and a ton of fresh spinach all swimming in this ridiculously flavorful tahini broth. The best part? It comes together in just 25 minutes, costs next to nothing, and tastes like a warm hug in a bowl. Trust me, even your meat-loving friends will be begging for seconds.
Try my Korean Egg Rolls (with Spicy Cucumber Salad) recipe.
Why You’ll Love This Vegan Spinach Stew
✔ Quick & Easy – Ready in just 25 minutes! Perfect for busy weeknights when you want something healthy fast.
✔ Packed with Goodness – Loaded with spinach, lentils, and chickpeas for a protein and fiber boost that keeps you full and energized.
✔ Creamy Without Dairy – Tahini adds rich, velvety texture (no cheese needed!), making it totally plant-based but still indulgent.
✔ Big Flavor, Simple Ingredients – Spices like cumin and coriander bring warmth, while fresh herbs brighten every bite. No fancy stuff required!
✔ Meal-Prep Friendly – Tastes even better the next day, so make a big batch for lunches or easy dinners.
✔ Budget-Friendly – Costs about $8-$11 total (cheaper than takeout!) and stretches far.
✔ Versatile AF – Serve with bread, rice, or quinoa. Add chili flakes for heat or lemon for zing make it yours!
Basically? It’s healthy comfort food that’s easy, cheap, and crazy delicious. Win-win-win! 🌱💚
Try my Crispy Carrot Cake Bites recipe.
What You’ll Need To Make
Let’s Talk Key Ingredients (They’re Kind of a Big Deal!) 🌱
✔ Spinach – The leafy green hero! Packed with iron and vitamins, it wilts down into silky perfection. Pro tip: Use fresh for best texture, but frozen works in a pinch (just thaw and squeeze out excess water).
✔ Lentils & Chickpeas – The protein power duo! Lentils make it hearty, while chickpeas add that satisfying bite. Canned = easy mode, but cooked-from-dry works too (just give ‘em extra time).
✔ Tahini – The secret creaminess! This sesame paste adds richness without dairy. Stir it into the blended greens for next-level velvety vibes.
✔ Cumin + Coriander – The flavor boosters! These warm spices make your kitchen smell like a cozy café. Don’t skip the toasting step it’s a game-changer.
✔ Fresh Herbs (Parsley & Basil) – The bright, zesty finish! They cut through the richness and make every bite pop. No fresh herbs? A squeeze of lemon works too.
✔ Coconut Oil – The subtle sweetness! It’s great for sautéing, but olive oil works if that’s what’s in your pantry. No stress here!
Fun Twist: Swap spinach for kale, or add a pinch of smoked paprika for smoky depth. Recipes are just guidelines make it yours! 😉
NOTE: For measurements and rest of the ingredients check the recipe card below.
What You’ll Need To Do
⏱️ 25 mins | 🍽️ Serves 4 | 💰 Budget-friendly
Let’s make this vibrant Vegan Spinach Stew! 🌱 Here’s how to whip it up in a breeze:
Wilt that spinach! Grab a big pot, toss in the fresh spinach with a tiny splash of water, and let it dance over medium heat until it wilts down (just a few minutes!). Scoop it out to cool no rush, let it chill for a sec.
Sizzle the flavor base. Same pot (less dishes yay!), heat up the coconut oil. Toss in the chopped onion and garlic, and let them get cozy until soft and fragrant. Ahhh, that smell!
Spice it up! Sprinkle in the cumin and coriander, stir like you mean it, and let the spices toast with the onions for 2 minutes. Your kitchen should smell amazing right now.
Lentils join the party. Add the drained lentils and pour in the veggie stock. Crank the heat to boil, then dial it back to a lazy simmer. Cover and let it bubble happily for 10 minutes.
Blend the greens. Toss the cooled spinach, parsley, and basil into a blender or food processor. Whizz until smooth, then stir in the tahini and a pinch of salt and pepper. Taste? Adjust? Perfect.
Bring it all together. Pour that gorgeous green blend into the pot with the lentils, add the chickpeas, and warm everything through. Give it a gentle stir – hello, creamy, hearty goodness!
Serve it up! 🥄 Ladle into bowls, maybe with crusty bread or rice, and pat yourself on the back. You just made a veggie-packed, flavor-bomb stew in under 30 minutes. High five!
Tip: Leftovers? Even tastier the next day. The flavors get extra friendly overnight. 😉
Glycemic Impact
- Glycemic Index (GI): ~25 (Low)
- Glycemic Load (GL): ~7 (Low)
Macronutrients
- Calories: ~300 kcal
- Protein: 15g
- Carbs: 40g (Fiber: 12g, Net Carbs: 28g)
- Fat: 8g (Mostly unsaturated from tahini & coconut oil)
Key Notes:
- Low GI/GL thanks to fiber-rich lentils, chickpeas, and spinach.
- High protein & fiber keep you full.
- Fats come from healthy plant sources.
Let me know if you’d like adjustments! 🌱
Get Free Cookbooks
Kickstart your keto journey with our FREE Keto Cookbooks! 🎉 Packed with delicious recipes, these print copies are yours for the taking. Don’t wait—order now and start cooking your way to a healthier you! 🚀📚
*Hurry! offer valid till stock lasts.
Easy Ingredient Swaps
Fun Swaps & Twists for Your Vegan Spinach Stew! 🔄
🌿 Greens: Swap spinach with kale, Swiss chard, or even frozen chopped spinach (thaw and drain first).
🥫 Beans: No chickpeas? Try white beans, black beans, or even green peas for a different texture.
🧄 Aromatics: Replace garlic with 1/2 tsp garlic powder, or use shallots instead of onions for a milder flavor.
🌾 Tahini Alternative: Use cashew butter or almond butter for a nutty twist, or coconut cream for richness.
🔥 Spice It Up: Add a pinch of smoked paprika, curry powder, or red pepper flakes for extra kick.
🍋 Acidity Boost: Stir in a splash of lemon juice or apple cider vinegar at the end for brightness.
🍛 Grains: Serve over quinoa, brown rice, or couscous instead of bread for a heartier meal.
🥥 Oil Swap: Use olive oil, avocado oil, or even water (for oil-free) instead of coconut oil.
💡 Pro Tip: Blend half the lentils for a thicker stew, or add diced tomatoes for a tangy twist!
No rules, just yum! 😋 Mix and match based on what’s in your pantry.
Try my Easy Tahini Dressing recipe.
Tweak Ideas
Fun Tweak Ideas to Level Up Your Vegan Spinach Stew! ✨
🌱 Extra Greens Boost
- Toss in a handful of arugula or baby kale at the end for a peppery kick
- Stir in 1/4 cup of nutritional yeast for a cheesy, umami flavor
🥥 Creaminess Upgrade
- Blend in 1/2 an avocado with the spinach mixture
- Swap tahini for cashew cream for ultra-silky texture
🌶 Flavor Power Moves
- Add 1 tsp grated ginger with the garlic for zing
- Throw in a strip of kombu seaweed while simmering for natural umami
🍋 Bright Finishes
- Top with quick-pickled red onions
- Drizzle with garlic-infused olive oil before serving
🥄 Texture Play
- Reserve some chickpeas to crisp in air fryer for crunchy topping
- Add 1/4 cup chopped walnuts for earthy crunch
🔥 Heat Lovers
- Stir in 1 tbsp harissa paste with the spices
- Garnish with sliced jalapeños
🍅 Veggie Variations
- Roast cherry tomatoes on top before serving
- Add 1/2 cup diced zucchini with the onions
Pro Tip: Double the recipe and freeze half for those “can’t cook” days! Your future self will thank you. 😉
Helpful Tips for Success
Handy Tips for Perfect Vegan Spinach Stew Every Time! 👩🍳
✔ Spinach Prep – Use a salad spinner to remove excess water after wilting your spinach – this prevents a watery stew
✔ Blender Hack – If your blender struggles with the greens, add 2-3 tbsp of the vegetable broth to help it along
✔ Spice Toast – Dry toast your cumin and coriander in a pan for 30 seconds before adding oil – it’ll boost their flavor
✔ Tahini Trick – Stir your tahini well before measuring – the oils separate and you want that creamy consistency
✔ Time Saver – Use pre-chopped frozen onions and minced garlic to cut prep time in half
✔ Texture Control – For chunkier stew, blend only half the spinach mixture
✔ Salt Smart – Add salt in stages – season the greens when blending, then adjust again at the end
✔ Leftover Magic – The stew thickens when refrigerated – thin it with extra broth when reheating
✔ Freezer Friendly – Portion into silicone muffin tins for perfect single servings to pop out and reheat
✔ Garnish Game – Keep some fresh herbs aside to sprinkle on top before serving for vibrant color
Bonus: The stew tastes even better after 30 minutes of resting – the flavors get to know each other! 😉
Try my Coconut Lentil Curry recipe.
Budget-Friendly Tips
Money-Saving Tips for Your Vegan Spinach Stew 💰🌱
✔ Use Frozen Spinach – Swap fresh spinach for frozen – it’s cheaper and works just as well (thaw and squeeze out excess water)
✔ Buy Dry Lentils – Cook your own lentils from dry instead of canned – a 1lb bag costs about the same as 2 cans but makes 4x more
✔ DIY Veg Stock – Make broth from vegetable scraps (keep a freezer bag of onion peels, carrot tops, etc.) instead of store-bought
✔ Grow Your Herbs – Plant parsley and basil in pots – one $3 plant yields way more than expensive store-bought bunches
✔ Bulk Bin Magic – Buy spices like cumin and coriander from bulk bins – you pay pennies for what you need
✔ Oil Swap – Use vegetable oil instead of coconut oil – it’s cheaper and works fine
✔ Tahini Hack – Look for tahini at ethnic grocery stores where it’s often half the price of mainstream markets
✔ Double the Batch – Making a bigger portion costs just slightly more but gives you multiple meals
✔ Use What You Have – Substitute chickpeas with any cheap beans you already have – white beans, pintos, or even split peas work
Bonus Tip: Check the reduced produce section for slightly wilted spinach or herbs at discount prices – perfect for cooking!
Your wallet and your taste buds will thank you! 😊
Serving Ideas
Delicious Ways to Serve Your Vegan Spinach Stew 🍽️
✔ Bread Bowl Style – Hollow out a crusty sourdough boule and ladle the stew right in (edible bowl = less dishes!)
✔ Grain Base – Serve over fluffy quinoa, brown rice, or couscous to make it extra filling
✔ Pita Pocket – Stuff warm pita bread with the stew and add sliced cucumbers for a handheld meal
✔ Baked Potato Topper – Spoon over a baked sweet potato or russet potato for ultimate comfort food
✔ Flatbread Feast – Spread on naan or lavash, top with diced tomatoes, and fold like a taco
✔ Soup & Salad Combo – Pair with a simple side salad dressed with lemon vinaigrette
✔ Breakfast Twist – Top with a poached egg (for non-vegans) or tofu scramble for a protein-packed brunch
✔ Dip Mode – Serve slightly thickened stew as a warm dip with veggie sticks and pita chips
✔ Global Flavors
- Middle Eastern: Add za’atar and serve with lemon wedges
- Indian: Stir in curry powder and serve with chutney
- Mexican: Top with avocado and crushed tortilla chips
Pro Tip: Set up a toppings bar with nuts, seeds, hot sauce, and fresh herbs so everyone can customize their bowl! 😋
Try my Creamy Cashew Tomato Pasta recipe.
Storage & Reheating Tips
Smart Storage & Reheating Tips for Your Vegan Spinach Stew 🧊🔥
✔ Fridge Storage
- Store in airtight containers for 3-4 days
- Leave about 1/2 inch space at the top as the stew expands when cold
✔ Freezer Friendly
- Portion into meal-sized containers before freezing
- Use within 2-3 months for best quality
- Write dates with freezer-safe markers
✔ Thawing Tips
- Move frozen stew to fridge 24 hours before needed
- For quick thawing, place sealed container in cold water
✔ Stovetop Reheating
- Warm on medium-low heat with a splash of water or broth
- Stir frequently to prevent sticking
✔ Microwave Method
- Reheat in 1-minute intervals, stirring between each
- Cover with a damp paper towel to retain moisture
✔ Texture Refresh
- If stew thickens, whisk in extra broth or water
- For creaminess, stir in a fresh dollop of tahini after reheating
✔ Flavor Boost
- Brighten leftovers with fresh herbs or lemon juice
- Add a pinch of salt if flavors dull after storage
✔ Safety First
- Reheat only once to 165°F (use a food thermometer)
- Never refreeze previously frozen stew
Smart Tip: Freeze in silicone ice cube trays for single-serving portions perfect for quick lunches! 🧊🍲
Your stew will taste just as delicious as day one! 😊
Try my Quinoa Stuffed Peppers recipe.
Final Thoughts
Well, there you have it my secret weapon for those nights when I want a killer meal without the fuss. This stew’s got everything: flavor, comfort, and enough nutrients to make you feel like a wellness guru. Make a big batch, because leftovers taste even better (if that’s even possible). Now go grab a spoon and dig in you’ve earned it! And hey, if you tweak it or make it your own, drop a comment and let me know. Happy cooking, friends! 🍲✌️
Recipe Card
Vegan Spinach Stew
25-Min Magic: Healthy Spinach Stew That Actually Tastes Good! ✨ No sad salads here! My vegan stew packs two kinds of beans, fresh herbs, and cozy spices for a meal that's nourishing AND satisfying. Meal prep friendly and kid-approved!
Ingredients
Instructions
-
Prepare the Spinach
Heat a large pot over medium heat. Add the fresh spinach with a small amount of water (approximately 2 tablespoons) and cook, stirring occasionally, until fully wilted (2-3 minutes). Transfer the spinach to a separate bowl and allow it to cool.
-
Sauté the Aromatics
In the same pot, heat the coconut oil over medium heat. Add the chopped onion and garlic, stirring frequently, until softened and translucent (about 3-4 minutes).
-
Toast the Spices
Add the ground cumin and coriander to the pot. Stir well to coat the onions and garlic, allowing the spices to toast for 2 minutes to enhance their flavor.
-
Cook the Lentils
Incorporate the drained lentils into the pot, followed by the vegetable stock. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 10 minutes to allow the lentils to absorb the flavors.
-
Blend the Greens
Transfer the cooled spinach, chopped parsley, and basil to a high-speed blender or food processor. Blend until smooth, then stir in the tahini. Season with salt and pepper to taste.
-
Combine and Finish
Add the blended spinach mixture and drained chickpeas to the pot with the lentils. Stir gently and heat through for 2-3 minutes, ensuring all ingredients are well incorporated.
-
Serve
Portion the stew into bowls and serve warm. Optional accompaniments include crusty bread, rice, or a garnish of fresh herbs.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 300kcal
- % Daily Value *
- Total Fat 8g13%
- Total Carbohydrate 40g14%
- Dietary Fiber 12g48%
- Protein 15g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For a smoother texture, blend a portion of the lentils before adding the spinach mixture.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
