Mediterranean chickpea & spinach stew
A Mediterranean dinner for the galley that copes with rough seas, can be made ahead and frozen, about 40 min hands-on.
- Dinner
- Mediterranean
- ⏱ 40 min
- 🌊 Sea tolerance 4/5
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Canned chickpeas600 g (150 g)
- Spinach320 g (80 g)
- Canned chopped tomatoes480 g (120 g)
- Onion (brown/yellow)160 g (≈ 1.5 onions) (40 g)
- Garlic (bulb)16 g (≈ 0.5 bulb) (4 g)
- Smoked paprika4 g (1 g)
- Ground cumin4 g (1 g)
- Extra-virgin olive oil48 g (12 g)
- Couscous240 g (60 g)
Method
- Soften onion and garlic in the oil 5 minutes; add spices.
- Add tomatoes and chickpeas; simmer 15 minutes. Stir in the spinach.
- Pour boiling water over the couscous (same volume), cover 5 minutes.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in the fridge.
- Make ahead: cook in port and freeze in portions.
- Contains: Gluten — always check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 605
- protein
- 22 g
- fat
- 17 g
- carbs
- 94 g
- sugar
- 11 g
- fibre
- 18 g
From USDA FoodData Central, raw weights — a planning guide, not a label.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes