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4.8 from 27 votes

Chickpea, Spinach and Mushroom Sauté

A simple vegan meatless one-pot meal with seared mushrooms, chickpeas, spinach and seasonings, topped with sunflower seeds.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 6 servings
Calories: 251 kcal
Course: Main Course
Cuisine: Middle Eastern

Ingredients

  • 3 tablespoons olive oil
  • 8 ounces sliced white mushrooms
  • 1/2 teaspoon crushed red pepper flakes, or more to taste
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon paprika
  • 1/2 teaspoon crushed garlic
  • 3 1/2 cups soaked and cooked chickpeas/garbanzo beans, drained and rinsed ((1 1/2 cups dry) OR 2 cans chickpeas/garbanzo beans (15 oz. each))
  • 2 tablespoons water
  • 3 cups spinach or baby kale, tightly packed (5 ounces)
  • salt and black pepper to taste
  • 2 tablespoons roasted salted sunflower seeds (optional topping)

Instructions

    Cup of Yum
  1. Heat olive oil in a sauté pan over medium till hot but not smoking. Place the mushroom slices into the pan. Let them fry undisturbed for 3 minutes. 
  2. Stir and continue frying till the mushrooms are golden brown. Season with salt and pepper. Add the red pepper flakes, basil, and paprika. If spice sensitive, start with just 1/4 tsp of crushed red pepper-- you can always add more to taste later. I like it with a kick, so I add 1/2 tsp. Stir seasonings to coat the mushrooms. Add the garlic last. Stir and cook for 1 minute till fragrant.
  3. Stir in the chickpeas till all ingredients are well combined. Let the chickpeas heat up for 2 minutes, stirring as they warm.
  4. Pour 2 tbsp water into the bean and mushroom mixture and bring to a boil. Meanwhile, place the fresh spinach or baby kale over the top of the chickpeas. It will seem like a lot of greens at first, but they will shrink up a lot as they cook.
  5. Reduce heat to medium low. Cover the pan and allow spinach to cook over medium heat for about 5 minutes, or until wilted. Stir the spinach into the chickpeas and mushrooms. Season with salt and pepper to taste (I usually use about 1/4 tsp of salt and a large pinch of pepper). Turn heat to medium and let the mixture continue to cook till excess liquid has evaporated.
  6. Sprinkle with roasted sunflower seeds (optional) and serve. I serve chili pepper flakes on the side for my family so they can spice it more to taste, if desired.

Notes

  • You will also need: Large sauté pan with lid

Nutrition Information

Calories 251kcal (13%) Carbohydrates 29g (10%) Protein 10g (20%) Fat 11g (17%) Saturated Fat 1g (5%) Sodium 24mg (1%) Potassium 503mg (14%) Fiber 8g (32%) Sugar 5g (10%) Vitamin A 1530IU (31%) Vitamin C 6.3mg (7%) Calcium 64mg (6%) Iron 3.6mg (20%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 251

% Daily Value*

Calories 251kcal 13%
Carbohydrates 29g 10%
Protein 10g 20%
Fat 11g 17%
Saturated Fat 1g 5%
Sodium 24mg 1%
Potassium 503mg 11%
Fiber 8g 32%
Sugar 5g 10%
Vitamin A 1530IU 31%
Vitamin C 6.3mg 7%
Calcium 64mg 6%
Iron 3.6mg 20%

* Percent Daily Values are based on a 2,000 calorie diet.