The Healing Power of Everyday Ingredients: Chickpeas, Spinach, Turmeric & Garlic
Plus a Cozy Anti-Inflammatory Chickpea & Spinach Stew Recipe
Food has always been more than fuel. Across cultures and generations, everyday ingredients have been used not only to nourish, but to heal, protect, and restore the body. In today’s world where inflammation, stress, and dietary sensitivities are increasingly common returning to simple, whole foods can be one of the most powerful acts of self-care.
This dish brings together four humble yet mighty ingredients—chickpeas, spinach, turmeric, and garlic—each celebrated for its unique health benefits. Combined thoughtfully, they create a meal that is vegan, gluten-free, dairy-free, nut-free, deeply satisfying, and intentionally anti-inflammatory.
Before diving into the recipe, let’s explore why these ingredients deserve a regular place in your kitchen.
Chickpeas: Plant-Based Protein for Strength and Balance
Chickpeas, also known as garbanzo beans, have been a dietary staple for thousands of years and for good reason. They are one of the most nutritionally dense legumes available.
Health benefits of chickpeas include:
High plant-based protein, supporting muscle repair and satiety
Rich fiber content, which promotes digestive health and stabilizes blood sugar
Anti-inflammatory compounds, including polyphenols
Minerals like iron, magnesium, and zinc, essential for energy and immune health
Chickpeas are especially valuable for those following vegan or plant-forward diets, as they provide sustained energy without the inflammatory burden sometimes associated with heavily processed proteins. In this stew, they become tender and flavorful, absorbing turmeric, garlic, and ginger for a deeply nourishing bite.
Spinach: A Leafy Green Powerhouse
Spinach may look delicate, but nutritionally it is anything but. This leafy green delivers a remarkable concentration of vitamins, minerals, and antioxidants all with very few calories.
Spinach supports health by providing:
Vitamin K for bone strength
Vitamin C and beta-carotene for immune defense
Folate, essential for cellular repair and growth
Lutein and zeaxanthin, which support eye health
Natural anti-inflammatory and antioxidant compounds
Cooking spinach gently, as in this stew, makes many of its nutrients more bioavailable while preserving its vibrant green color and mild, earthy flavor.
Turmeric: The Golden Root of Anti-Inflammation
Turmeric has been used for centuries in Ayurvedic and traditional medicine. Its active compound, curcumin, is one of the most extensively researched natural anti-inflammatory agents in the world.
Turmeric is known to:
Reduce chronic inflammation
Support joint and muscle health
Aid digestion
Support cognitive function
Act as a powerful antioxidant
When paired with healthy fats like olive oil and gently toasted, as in this recipe turmeric’s benefits and flavor become even more pronounced. Its warm, earthy notes provide depth to both the stew and the turmeric rice.
Garlic: Immune Support with Depth and Richness
Garlic is often thought of as a flavor booster, but it is also one of nature’s most potent functional foods.
Garlic contributes:
Immune-supporting sulfur compounds (like allicin)
Cardiovascular benefits
Antimicrobial properties
Anti-inflammatory effects
In this dish, garlic appears in two forms: gently simmered into the stew for warmth and depth, and transformed into crispy garlic to finish the dish with texture and savory richness.
A Cozy, Layered Dish Designed for Healing
This Anti-Inflammatory Chickpea & Spinach Stew is intentionally simple, warming, and layered with flavor. Ginger, garlic, and turmeric gently build complexity without overwhelming the palate. Served over turmeric-infused brown rice and finished with crisp garlic, it feels indulgent while remaining clean and nourishing.
It’s the kind of meal that supports:
Gut health
Immune resilience
Balanced energy
Comfort without heaviness
And because it’s vegan, gluten-free, dairy-free, and nut-free, it’s accessible to nearly every table.
Anti-Inflammatory Chickpea & Spinach Stew with Turmeric Rice
Servings: 4
Stew
2 cups chickpeas (drained and rinsed)
6 oz spinach, chopped
1 cup yellow onion, diced
2 Tbsp garlic, minced (plus more for crispy garlic)
1 Tbsp olive oil
1 tsp ground turmeric
Turmeric Rice
1¼ cups brown rice
1 tsp ground turmeric
1 Tbsp olive oil
Preparation Instructions
Wash your hands and get ready to prepare a delicious meal!
1. Prepare Your Ingredients
Dice the onion
Mince the garlic cloves
Grate the fresh ginger
Drain and rinse the chickpeas
Rinse the rice until water runs mostly clear
Chop the spinach
Measure turmeric, cumin, salt, and black pepper
Measure olive oil and broth
Slice garlic thinly for crispy garlic
2. Turmeric Rice
Bring water to a boil and add rinsed rice with a pinch of salt
Reduce heat, cover, and simmer until tender (40–45 minutes for brown rice)
Turn off heat and rest 10 minutes, covered
Fluff and set aside
3. Chickpea & Spinach Stew
Heat olive oil in a pot over medium heat
Add onion and cook for 4 minutes until softened
Add garlic and ginger; cook 45 seconds until fragrant
Stir in turmeric and cumin; toast for 30 seconds
Add chickpeas and broth; simmer 12–15 minutes
Stir in spinach and cook 2–3 minutes until wilted
Season with salt and pepper
4. Crispy Garlic
Heat olive oil in a small skillet over medium-low heat
Add sliced garlic and cook gently until pale golden and crisp (3–5 minutes)
Remove to a paper towel and lightly salt
5. Serve
Spoon turmeric rice into bowls
Ladle chickpea stew over the rice
Finish with crispy garlic
Storage Tip: Store rice, stew, and garlic separately for best texture.
Reheating Instructions
Reheat rice and stew separately in the microwave for 1–2 minutes each, stirring halfway, or warm gently on the stovetop until steaming. Sprinkle crispy garlic on after reheating so it stays crisp.
Want Meals Like This Without the Work?
Imagine enjoying nourishing, anti-inflammatory meals like this regularly without planning, shopping, or cooking.
Our trained and vetted personal chefs specialize in creating customized menus that meet your health goals and dietary needs, including:
Anti-inflammatory menus
Keto or low-carb plans
Kid-friendly yet nutrient-dense meals
Popular Livin member favorites include:
Zesty Turkey Meatballs with Spinach-Zucchini Noodles & Lemon-Caper Sauce
Ginger-Braised Chicken Thighs with White Bean Purée & Sauerkraut Gremolata
Whether you’re feeding a family, managing dietary sensitivities, or simply craving food that truly supports your health, our chefs are here to help you eat well consistently and deliciously.
Let us cook so you can focus on feeling your best.
