Authentic Egyptian Vegan Spinach with Tomato Sauce & Chickpeas | Healthy Plant-Based Middle Eastern Recipe




A Taste of Ancient Egypt: Spinach in Tomato Sauce with Chickpeas (Vegan & Heartwarming)

By chef Ahmed Mahmoud 

When we talk about Egyptian food, we’re diving into one of the oldest culinary traditions in the world — a cuisine shaped by the Nile, rooted in the days of the Pharaohs, and alive with bold flavors and warm memories.
From lentils and fava beans to dates and leafy greens, the ancient Egyptian diet was mostly plant-based — not by trend, but by nature. And even today, in Egyptian kitchens, you’ll still find humble dishes that carry that same spirit of simplicity and nourishment.
One of those dishes is spinach in tomato sauce, or as it's commonly prepared in Egyptian homes: “Sabanekh b-salsa”. Today, we’re giving it a modern vegan twist by adding protein-rich chickpeas — making it a wholesome, satisfying, and budget-friendly meal.



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Why Spinach Deserves a Spotlight
Spinach isn’t just a leafy green — it’s a powerhouse of nutrients. Rich in iron, vitamin C, antioxidants, and fiber, it supports heart health, strengthens immunity, and boosts energy.
Want to dive into the science?
Here are some reliable sources about spinach’s health benefits:
Healthline - Spinach Benefits
WebMD - Nutritional Value of Spinach
Medical News Today - What are the health benefits of spinach?




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Chopped onions and garlic sautéing with tomato paste in a pan.



Recipe: Egyptian Spinach with Tomato Sauce & Chickpeas

Ingredients (Serves 2-3):

2 tablespoons olive oil

1 medium onion, finely chopped

2 garlic cloves, minced

1 can (400g) crushed tomatoes or 3 fresh tomatoes, blended

1 tablespoon tomato paste

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

Salt and black pepper to taste

300g fresh spinach (or 200g frozen spinach), chopped

1 cup cooked chickpeas (or canned, drained)

Juice of 1/2 lemon

Optional: chili flakes for extra flavor



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Instructions:

1. Start with flavor:
In a medium pan, heat the olive oil and gently sauté the chopped onion until golden. Add the garlic and stir for a minute until fragrant.


2. Build the sauce:
Add the crushed tomatoes and tomato paste. Season with cumin, coriander, salt, and pepper. Simmer on low heat for about 10 minutes until slightly thick.


3. Add the greens:
Stir in the chopped spinach. If you're using frozen spinach, make sure it’s well-drained. Let it cook for about 5–7 minutes, until fully wilted and mixed with the sauce.


4. Add the protein:
Toss in the chickpeas and let everything simmer together for another 5 minutes.


5. Brighten it up:
Finish with a splash of lemon juice for a fresh and zesty touch.

Spinach and chickpeas cooking in tomato sauce in a traditional Egyptian pot.




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How to Serve It

This dish is perfect with:

Steamed basmati or brown rice

Warm flatbread or pita

A fresh cucumber-tomato salad on the side



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A Bite of Egypt in Every Spoonful

This vegan Egyptian spinach dish is more than just food — it’s a connection to a history thousands of years old. Whether you're a long-time lover of Middle Eastern cuisine or just starting your plant-based journey, this recipe is a delicious way to eat well and feel good.
Egyptian spinach and chickpeas in tomato sauce served in a clay bowl with pita bread.




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Now It’s Your Turn!

Have you ever tried Egyptian food before?
What other traditional dishes would you love to see with a modern vegan twist?

Leave a comment below — I’d love to hear your thoughts, tips, or even photos if you try this recipe!
And don’t forget to share this post if you know someone who’d love a cozy, healthy dinner idea.


1. Learn more about the benefits of high-protein diets from Healthline:
[https://www.healthline.com/nutrition/high-protein-diet-benefits]


2. For more science-based tips on healthy eating, visit Harvard’s Nutrition Source:
[https://www.hsph.harvard.edu/nutritionsource/]

By 
Chef Ahmed Mahmoud 


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