Italian Chickpea and Spinach Bowl
Why this recipe works
- Fast but satisfying: Canned chickpeas and tomatoes keep the cooking time short while still giving the dish body and warmth.
- Simple layered flavour: Garlic, tomatoes, olive oil and Parmesan build a savoury base without needing a long simmer.
- Bright finish: Lemon juice cuts through the richness of the olive oil and cheese, keeping the bowl fresh rather than heavy.
Get the most out of this recipe
Ingredient notes
- Use good canned tomatoes: Because the sauce is simple, well-balanced canned tomatoes make a noticeable difference to the final flavour.
- Finish with extra virgin olive oil: Adding olive oil at the end gives a rounder, more aromatic finish than cooking it all into the sauce.
- Season after adding Parmesan: Parmesan adds saltiness, so taste before making any final seasoning adjustments.
Texture tips
- For a thicker sauce: Let the tomatoes reduce a little longer before adding the chickpeas so the sauce clings rather than pools.
- Keep the spinach tender: Add the spinach in handfuls and stop cooking once it has just wilted to avoid a dull, overcooked texture.
Make-ahead tips
- Good for meal prep: The chickpea and tomato base keeps well in the fridge and reheats gently with a small splash of water.
- Refresh before serving: Add fresh lemon juice and Parmesan after reheating to bring back brightness and savoury depth.
- Freezer-friendly: Cool completely before freezing, then defrost overnight in the fridge and reheat until piping hot.
Dietary alternatives
- For a vegan version: Omit the Parmesan or use a plant-based hard cheese alternative for a similar savoury finish.
- For a dairy-free bowl: Leave off the cheese and add a little extra olive oil, lemon and black pepper to keep the finish lively.
Equipment you'll need
Ingredients
Instructions
- Warm the olive oil in a saucepan over a medium heat. Finely slice the garlic and cook for 30 to 60 seconds until fragrant, without letting it brown.
- Add the chopped tomatoes, fine sea salt and black pepper, then bring to a gentle simmer. Cook for 6 to 8 minutes, stirring occasionally, until the sauce thickens slightly.
- Drain and rinse the chickpeas, then stir them into the sauce. Simmer for 4 to 5 minutes until the chickpeas are hot all the way through.
- Add the spinach in handfuls, stirring until just wilted. Take off the heat, then squeeze in the lemon juice to taste.
- Divide between two bowls and finish with a drizzle of extra virgin olive oil. Grate over the Parmesan and serve warm.
Recipe notes
Tips
- Keep the garlic pale and fragrant; if it browns, the sauce can taste bitter.
- If the sauce looks a little loose, simmer it for a couple more minutes before adding the chickpeas so it clings to them.
- For anyone who is pregnant, elderly, or immunocompromised, use Parmesan made with pasteurised milk.
Substitutions
- Replace Parmesan with Grana Padano for a similar finish and slightly milder flavour.
- Replace lemon with lime for a sharper, more aromatic citrus note.
Storage
- Refrigerate up to 3 days
- Cool, then refrigerate in a sealed container for up to 3 days. Reheat gently in a saucepan with a splash of water until piping hot; add a fresh squeeze of lemon and a little extra Parmesan just before serving. Freeze for up to 2 months and defrost overnight in the fridge before reheating.
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Recipe overview
- Servings: 2 bowls
- Total time: 25min (20min active)
- Difficulty: Easy
- Cuisine: Italian
-
Allergens:
Milk
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