Tag: chickpea stew

This is a and spinach stew recipe, the kind that sits at the heart of the Sicily table. Three tablespoons of olive oil is not a typo. In the Sicily of Tía Rosa’s kitchen, where dinner must feed four

How to make this and spinach stew recipe

This Italian and spinach stew recipe takes about 15 minutes to prep and 25 minutes to cook. The flavor comes from Sicily, where Tía Rosa has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Sicily as one of its emblematic communities.

Ingredients for budget mediterranean diet chickpea and spinach stew

• 3 tablespoons extra virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 400g (14 oz) can chickpeas, drained and rinsed
• 400g (14 oz) can crushed tomatoes
• 200g (7 oz) fresh spinach, roughly chopped
• 500ml (2 cups) vegetable broth
• Salt and black pepper to taste
• Juice of 1 lemon
• Cooked brown rice or crusty bread for serving

Method, the Sicily way

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes until soft and golden.
2. Stir in the garlic, cumin, and paprika, and cook for 1 minute until fragrant.
3. Add the chickpeas, crushed tomatoes, and vegetable broth. Bring to a simmer, then reduce heat and cook for 15 minutes, stirring occasionally.
4. Add the spinach in handfuls, stirring until wilted. Cook for another 5 minutes.
5. Season with salt, pepper, and lemon juice. Serve hot over brown rice or with crusty bread. Tía Rosa always says a drizzle of extra olive oil on top makes it sing.

Tips from Tía Rosa

The traditional way in Sicily is to keep it simple. Researchers behind the PREDIMED trial found that the and spinach stew recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

Serving, storage, and what to drink

Serves 4. Best the day it’s made. Leftovers keep in the fridge for two days. For more Italian recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.