Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 1 can (14.5 ounces) diced tomatoes, undrained
- 2 cups vegetable broth
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
- 1/2 cup crumbled feta cheese
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and sauté for 5 minutes, until softened.
3. Add the minced garlic, dried oregano, salt, black pepper, and red pepper flakes. Cook for 1 minute, stirring constantly.
4. Add the diced tomatoes (with their juice), vegetable broth, and chickpeas. Bring to a boil, then reduce heat and simmer for 10 minutes.
5. Add the chopped spinach and feta cheese. Stir to combine.
6. Simmer for an additional 5 minutes, until the spinach is heated through and the feta cheese is melted and creamy.
7. Serve hot.
- Time:
Preparation time: 10 minutes
- Cooking time: 20 minutes
Temperature:
- Medium heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 267
- Fat: 13g
- Carbohydrates: 26g
- Fiber: 8g
- Protein: 13g
Substitutions for ingredients:
- Olive oil: Can be substituted with any other cooking oil.
- Onion: Can be substituted with shallots or leeks.
- Garlic: Can be substituted with garlic powder.
- Dried oregano: Can be substituted with dried basil or thyme.
- Salt: Can be adjusted to taste.
- Black pepper: Can be adjusted to taste.
- Red pepper flakes: Can be adjusted to taste.
- Diced tomatoes: Can be substituted with crushed tomatoes or tomato sauce.
- Vegetable broth: Can be substituted with chicken broth or water.
- Chickpeas: Can be substituted with any other canned beans.
- Frozen chopped spinach: Can be substituted with fresh spinach.
- Feta cheese: Can be substituted with goat cheese or blue cheese.
Variations:
- Add cooked chicken or shrimp for extra protein.
- Top with chopped fresh herbs, such as parsley or basil.
- Serve over rice or quinoa for a heartier meal.
- Add diced potatoes or sweet potatoes for a more filling stew.
Tips and tricks:
- Make sure to squeeze the excess water out of the thawed spinach before adding it to the stew.
- Use a good quality feta cheese for the best flavor.
- Adjust the amount of red pepper flakes to your desired level of spiciness.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
- Serve in bowls with a sprinkle of feta cheese on top.
- Garnish with a sprig of fresh herbs.
Garnishes:
- Chopped fresh herbs, such as parsley or basil
- Crumbled feta cheese
Pairings:
- Serve with crusty bread or pita for dipping.
- Pair with a side salad or roasted vegetables.
Suggested side dishes:
- Greek salad
- Roasted vegetables
- Garlic bread
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, simmer for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure that it is safe to eat.
Food history:
- Spinach and feta cheese are both staples of Greek cuisine, and this stew is a modern twist on traditional Greek flavors.
Flavor profiles:
- Savory, tangy, and slightly spicy.
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
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Region: Greek