When you think of Moroccan comfort food, a warm, fragrant tagine comes to mind. Traditionally slow-cooked in clay pots for families to gather around, this solo-sized Chickpea & Spinach Tagine keeps all the depth of flavour but pares it down for one. Packed with protein-rich chickpeas, iron-loaded spinach, and a symphony of spices, it’s the perfect bowl of plant-based Mediterranean comfort that’s both wholesome and easy to make.
If you’ve been following along with our Mediterranean series here on Plan4One.com, you’ll know the goal is simple: solo-friendly, no-waste, and flavour-rich meals inspired by some of the world’s healthiest cuisines. This one ticks all the boxes.
Meal Goals
- Plant-based powerhouse – A completely vegetarian dish that’s satisfying and protein-rich.
- Iron + vitamin boost – Spinach and spices deliver nutrients perfect for energy support.
- Comfort with balance – Warming spices like cumin and cinnamon bring depth without heavy fats.
- Solo simplicity – No fancy cookware or endless leftovers; just one hearty, nourishing bowl.
Key Health Benefits
- Chickpeas – A rich source of plant protein, fibre, and slow-release carbs that keep you full.
- Spinach – Loaded with iron, magnesium, and vitamins A, C, and K for energy and immunity.
- Tomatoes – Provide lycopene, a potent antioxidant for heart and skin health.
- Spices (cumin, cinnamon, paprika) – Anti-inflammatory, digestion-friendly, and full of depth without adding extra calories.
- Olive oil – A heart-healthy fat central to the Mediterranean diet.
Ingredients (Solo Serve)
- 1 tbsp olive oil
- 1 small onion, finely diced
- 1 garlic clove, minced
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp ground cinnamon
- 200g canned diced tomatoes
- ½ cup canned chickpeas, rinsed & drained
- ½ cup vegetable stock
- 1 big handful baby spinach (about 40g)
- 1 tbsp chopped fresh coriander or parsley
- ½ tsp lemon zest + a squeeze of juice
- Optional: dollop of Greek yoghurt to serve
Step-by-Step Cooking Guide
- Heat olive oil in a small saucepan over medium heat.
- Add onion and cook 3–4 minutes until softened, then stir in garlic.
- Sprinkle in cumin, paprika, and cinnamon; cook for 1 minute until fragrant.
- Stir through tomatoes, chickpeas, and vegetable stock. Bring to a gentle simmer.
- Cook uncovered for 12–15 minutes, until slightly thickened.
- Add spinach in the final 2 minutes, stirring until just wilted.
- Finish with lemon zest, a squeeze of juice, and chopped herbs.
- Serve hot in a bowl with warm flatbread or couscous on the side.
Solo Cooking Tips
- Storage – This dish keeps beautifully; store leftovers in the fridge for up to 2 days. Add a splash of stock or water when reheating.
- Make it heartier – Add a small handful of cubed pumpkin or sweet potato at the simmering stage.
- Protein boost – Stir in a spoonful of Greek yoghurt before serving for extra creaminess and calcium.
- Flavour swap – Try harissa paste for a smoky heat or add green olives for a briny punch.
Nutrition Snapshot (per serve, without yoghurt)
- Calories: ~320 kcal
- Protein: 13g
- Fibre: 9g
- Iron: 20% of daily needs
- Vitamin A: 100%+ of daily needs
Final Bite
Eating well for one doesn’t mean missing out on soulful, flavour-packed dishes. This Chickpea & Spinach Tagine brings all the richness of North African cooking straight to your solo kitchen, with the added bonus of being vegetarian-friendly and nutrient-dense.
👉 If you loved this recipe, check out our Mediterranean Lentil & Tomato Stew or Turkish-Style Eggplant with Yogurt & Pine Nuts for more solo-sized plant-based comfort. Don’t forget to share your creation in the comments and subscribe for more solo-friendly Mediterranean magic!
