If you’re looking for a cozy and nutritious meal that’s easy to make and good for your heart, this Mediterranean-Style Salmon Stew with Chickpeas and Spinach checks all the boxes. This one-pot wonder combines wholesome proteins, leafy greens, and warm spices inspired by coastal Mediterranean cuisine. Whether you’re following a heart-healthy diet or simply want a satisfying dinner with balanced nutrition, this recipe delivers bold flavor and impressive health benefits.
What Is Mediterranean Salmon Stew?
This dish is a warm, savory stew built on the traditional ingredients of Mediterranean cooking—fresh fish, legumes, leafy vegetables, olive oil, and bold herbs. In this recipe, flaky salmon is gently simmered with chickpeas, spinach, tomatoes, garlic, and a mix of Mediterranean spices like cumin, paprika, and oregano, making it delicious and hearty without being heavy.
Why Is This Recipe Good for You?
Heart Health: Salmon is rich in omega-3 fatty acids, which can help reduce blood pressure and lower the risk of heart disease. Chickpeas are a great source of plant-based protein and fiber, supporting digestive health and helping regulate blood sugar. Spinach adds iron, calcium, and antioxidants to boost immunity and bone strength.
Weight Management: High in protein and fiber, this stew helps keep you full longer, which can support healthy weight maintenance or loss.
Low in Saturated Fat: The use of olive oil rather than butter or cream helps keep this dish heart-healthy and low in unhealthy fats.
Precautions
While this meal is highly nutritious, people with seafood allergies should avoid salmon. If you’re following a low-sodium diet, be sure to use no-salt-added canned tomatoes and rinse chickpeas well. Always consult your doctor or nutritionist if you have specific dietary restrictions.
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper flakes (optional for heat)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) diced tomatoes (no salt added)
- 2 cups low-sodium vegetable broth or water
- 8 ounces fresh spinach (or 1 cup frozen spinach, thawed)
- 2 salmon fillets (about 6 oz each), skin removed and cut into chunks
- Salt and black pepper to taste
- Fresh parsley or lemon wedges for garnish (optional)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 4 minutes.
- Stir in the garlic, cumin, paprika, oregano, and red pepper flakes. Cook for 1 minute until fragrant.
- Add the chickpeas, diced tomatoes with their juices, and broth. Bring to a gentle boil, then reduce the heat and simmer for 10 minutes to let the flavors combine.
- Stir in the spinach until wilted (or until heated through if using frozen spinach).
- Add the salmon chunks and gently stir. Cover and simmer for 5–7 minutes, or until the salmon is fully cooked and flakes easily with a fork.
- Season with salt and black pepper to taste.
- Serve hot, garnished with fresh parsley or a squeeze of lemon juice if desired. Enjoy alone or with crusty whole-grain bread for a hearty meal.
Final Thoughts
This Mediterranean-Style Salmon Stew with Chickpeas and Spinach is more than just a comforting meal—it’s a dish designed for your health. Made in just one pot, it’s perfect for busy weeknights, meal-prep Sundays, or when you want to impress your family with a nutritious homemade dinner. Plus, it’s easy to customize with other Mediterranean vegetables like zucchini, bell peppers, or olives.
Try it today and see how tasty healthy eating can be!
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