Bamia (chickpea And Spinach Stew)

Bamia is a traditional Iraqi stew made with chickpeas and spinach, flavored with a blend of aromatic spices. This hearty and nutritious dish is perfect for a cozy family dinner or a gathering with friends.

Vegan Gluten Free Main Course Iraqi Chickpeas Spinach Stew Iraqi Cuisine
Bamia (chickpea And Spinach Stew)

Ingredients

  • 2 cups cooked chickpeas
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 4 cups fresh spinach, chopped
  • 2 cups vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened.
  2. Add the minced garlic, ground cumin, ground coriander, turmeric, and cayenne pepper. Cook for 1-2 minutes until fragrant.
  3. Stir in the chopped spinach and cook until wilted.
  4. Add the cooked chickpeas and vegetable broth. Season with salt and pepper to taste.
  5. Simmer the stew for 30-40 minutes, stirring occasionally, until the flavors have melded together.
  6. Serve the bamia hot, garnished with a sprinkle of fresh cilantro or parsley.

Cooking & Preparation

Preparation time:
15 minutes
Cooking time:
1 hour
Total time:
1 hour
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
250 per serving
Protein
10g
Carbohydrates
35g
Fat
8g

Supplies

Large pot Wooden spoon Knife Cutting board

Tools

Saucepan Measuring cups and spoons

Serving suggestions

Serve the bamia with warm pita bread or steamed rice for a complete meal.

Tips & tricks

For a richer flavor, you can add a squeeze of lemon juice or a dollop of yogurt on top of each serving.

Cost

$10