Healthy Recipes · Soups & Stews

Chickpea, Spinach & Fenugreek Tomato Stew

Name: Chickpea, Spinach & Fenugreek Tomato Stew
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 medium onion, diced; 4 garlic cloves, minced; 1 tablespoon grated fresh ginger; 1 teaspoon ground cumin; ½ teaspoon ground coriander; ¼ teaspoon ground turmeric; 1 can (28 ounces) no-salt-added crushed tomatoes; 2 cans (15 ounces each) no-salt-added chickpeas, drained and rinsed; 1 cup low-sodium vegetable broth; 150 g (about 5 packed cups) baby spinach; 1 teaspoon dried fenugreek leaves (kasuri methi), gently crushed; 1 tablespoon lemon juice; ¼ teaspoon salt, or less to taste; Black pepper, to taste

Serves 4 · About 35 minutes

Chickpeas and spinach simmer in a fragrant tomato broth finished with a small culinary amount of dried fenugreek leaves—no coconut cream or butter.

Prep10 min

Cook25 min

Yield4 servings

Share Recipe Browse Recipes

Serving image is an AI-generated illustration; actual results vary.

Plant-ForwardBuilt around plant foods and everyday ingredients.

Whole-Food FocusDesigned to make nutrient-dense choices easier.

Flavor FirstHerbs, spices and aromatics bring satisfying flavor.

Everyday WellnessA practical recipe for a balanced eating pattern.

Ingredients

1 tablespoon olive oil
1 medium onion, diced
4 garlic cloves, minced
1 tablespoon grated fresh ginger
1 teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon ground turmeric
1 can (28 ounces) no-salt-added crushed tomatoes
2 cans (15 ounces each) no-salt-added chickpeas, drained and rinsed
1 cup low-sodium vegetable broth
150 g (about 5 packed cups) baby spinach
1 teaspoon dried fenugreek leaves (kasuri methi), gently crushed
1 tablespoon lemon juice
¼ teaspoon salt, or less to taste
Black pepper, to taste

Helpful Notes & Simple Swaps

Use dried fenugreek leaves labeled kasuri methi, not capsules, extracts or spoonfuls of seed powder. Leaves and seeds are not interchangeable in this recipe.
Fenugreek is included for flavor, not symptom relief or milk production. This small amount across four servings is ordinary culinary use, not a study dose.
During pregnancy, avoid fenugreek supplements and amounts beyond usual food use. Ask your obstetric team about herbal preparations; see the linked evidence article and NIH source.
If you cannot find the leaves, omit them for a chickpea-spinach tomato stew. Do not increase the amount to seek a health effect.
Refrigerate promptly for up to 3–4 days, or freeze for up to 3 months. Reheat thoroughly.
Safety source: NIH NCCIH: Fenugreek.

Original Women First recipe wording and proportions.

Directions

Warm olive oil in a large saucepan over medium heat. Add onion and cook for 6–8 minutes, stirring, until softened. Add garlic and ginger and stir for 1 minute.
Stir in cumin, coriander and turmeric for 30 seconds. Add tomatoes, chickpeas and broth. Bring to a gentle simmer and cook uncovered for about 15 minutes, stirring occasionally.
Stir in spinach until wilted, then crush the dried fenugreek leaves between your fingers and add them. Simmer gently for another 2 minutes.
Remove from heat and stir in lemon juice, salt and black pepper. Divide into four bowls. Serve alone or with brown rice; rice is not included in the nutrition estimate.

Pairs Well With

If this sounds good, these are worth trying too:

Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/chickpea-spinach-fenugreek-tomato-stew.html

Food & Women’s Health

Explore the health connections

This recipe is a food idea, not a treatment. Read the related topic for practical nutrition context and the limits of the evidence.

Read the ingredient evidence

A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.