There’s something magical about the way mushrooms transform in a hot skillet, especially when paired with chickpeas and fresh spinach. This spinach mushroom recipe is one dish I make at least once a week for my husband, and it never gets old!
It’s a simple, wholesome recipe with Mediterranean flair, loaded with heart-healthy olive oil, garlic, and fiber-rich chickpeas. Whether you call it a chickpea and spinach recipe or sautéed garbanzo beans, this is clean eating at its best.
Love mushrooms? Try my mushroom barley soup, green beans and mushrooms, and vegan panko fried mushrooms, too!
Mushrooms have long had a fascinating place in culinary history, from 19th-century mushrooming clubs to entire cookbooks dedicated to their preparation. In this recipe, mushrooms are the star of the show. Seared until golden and savory, they’re paired with hearty chickpeas and wilted spinach or baby kale for a nutrient-rich dish.
This chickpea, spinach, and mushroom sauté is one of my go-to meals. It’s simple, nourishing, and packed with flavor thanks to garlic, spices, and olive oil. While it may not be the prettiest, it’s a comforting, clean-eating one-pan dish we come back to again and again. Serve it for lunch or dinner, or even as a flavorful side. And don’t skip the sunflower seeds, they add the perfect crunch!
Recipe Ingredients and Notes
Please be sure to scroll down to the recipe card for the complete details!
- Olive Oil – This sautés the veggies and adds rich flavor and healthy fats.
- Mushrooms – I use sliced white mushrooms. Baby Bella or cremini both work well. Or, try more earthy mushrooms like oyster mushrooms or shiitake mushrooms for a slightly different taste.
- Herbs and Spices – Red pepper flakes, dried basil, and paprika add an herbaceous flavor, lots of depth, and a kick of spice.
- Garlic – Use whole garlic cloves to enhance the flavor of the dish, adding a sweet, savory, pungent taste.
- Chickpeas (Garbanzo Beans) – Use canned chickpeas that are drained and rinsed. Or, cook dry chickpeas before you begin. These add a satisfying texture and a boost of plant-based protein.
- Greens – I typically use baby spinach leaves, but kale works well, too. Both add a pop of green color, vitamins, and nutrients.
- Sunflower Seeds – Technically optional but highly recommended, roasted salted sunflower seeds add good-for-you fats and a satisfying crunch.
How to Make a Sautéed Spinach Mushroom Recipe with Chickpeas
Making this sautéed garbanzo bean dish couldn’t be easier. Everything comes together in one pan with simple steps.
- Sauté. Heat oil in a sauté pan over medium heat, and fry the mushrooms until golden brown.
- Season. Add the salt, pepper, red pepper flakes, basil, and paprika. Stir to combine and coat the mushrooms, and continue to cook until fragrant.
- Combine. Stir in the chickpeas, and cook to heat them through. Then, add water, and bring the liquid to a boil. Sprinkle the greens over the chickpeas. It will look like a lot, but it cooks down!
- Wilt. Reduce the heat to medium-low, cover the pan, and cook until the spinach wilts. Stir it into the chickpea and mushroom mixture, and season to taste.
- Serve. Increase the heat, and cook to evaporate any excess liquid. Then, sprinkle the sunflower seeds on top. I sometimes add an extra dash of red pepper flakes to amp up the heat, too.
Chickpea, Spinach and Mushroom Sauté
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
- Heat olive oil in a sauté pan over medium until hot, but not smoking. Place the mushroom slices into the pan. Let them fry undisturbed for 3 minutes.
- Stir and continue frying until 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 until fragrant.
- Stir in the chickpeas until all ingredients are well combined. Let the chickpeas heat up for 2 minutes, stirring as they warm.
- 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 as they cook.
- 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 until excess liquid has evaporated.
- 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
Nutrition
tried this recipe?
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FAQs
We often serve this easy recipe as a complete, plant-based meal for brunch or dinner on its own or with a side of sourdough pita bread. It’s also great spooned over saffron rice or quinoa, or portioned into bowls of pasta for a veggie-rich mushroom spinach pasta. Or, enjoy it as a side dish with main courses such as lemon basil grilled chicken or seared salmon.
This recipe is best served right away. However, if needed, you can store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave until warm when ready to serve.
It was amazing!
Margie, and I will try cumin & coriander next time! Great ideas!
I made something like this the other night — minus the mushrooms and with spinach rather than kale. Used tons of garlic and cumin instead of the seasonings you suggest. Now I´m excited to try it with your suggested seasonings!
Just had a bowl. Lovely – and enough left in the fridge for tomorrow. Many thanks, dear Shiksa 😉
You know it, Tori. This recipe opened up a whole new way for me to have super high-calcium greens. I’ll report in on what other tweaks I do in the future!
Wow, Tori, what a great recipe. It’s delish! Here’s what I did in a 10″ skillet:
2 tablespoon coconut oil + 1 tablespoon EVOO
1 pound of portobello mushrooms + half an onion
a few leaves of basil from a plant I got as a favor at a wedding shower!
paprika
a few ounces of fresh frozen garlic and a few cloves of frozen roasted garlic + a lot of fresh frozen ginger
a lot of my homemade veggie/chicken stock to loosen and keep it from sticking
1 bunch of kale destemmed
1 can no-salt sardines finely chopped
raw unsalted sunflower seeds, ¼ or 1/3 cup
This represents probably 3 meals for me. IT’S FABULOUS. Thank you so much for the inspiration, Tori!!!!
I also threw in maybe 1/4 cup of unroasted sesame seeds and topped the serving bowl with avocado. I am stuffed and have so much left! What a great thing to do with greens. Thank you so much again for your wonderful ideas and site!
Sounds delish Marge! I love how adaptable this recipe is. 🙂
Wonderful!
Your vegan posts are my FAVE! This looks fab! #vegan
Yum
I think I might try pine nuts/piñon/pignoli instead of sunflower seeds.
looks yummy
On the list. Think I have all the ingredients in house!
Looks good. Might be really good with za´atar. Peter Engel
I love chickpeas, spinch and mushroom.
That´s a fantastic idea! Thank you!
Is there something that can be used instead of or replace the mushrooms?
Hi Tina, yes– I sometimes use jarred grilled artichoke hearts instead of mushrooms. When I do that, I don’t saute them like the mushrooms, I just mix them in with the chickpeas. 🙂
this sounds good! can it be served cold?
Hi Sara, I would not recommend serving it cold; it is really best as a warm dish.
Not only Healthy, But Tasty tooooo!!! <3
I´m going to try this!!!! Got sunflower seeds of my own coming on!
should be raw; would be even healthier. Mmm