One‑pan roasted chicken thighs with spiced chickpeas and spinach
One‑pan roasted chicken thighs with spiced chickpeas and wilted spinach — an affordable, protein‑rich family supper ready in about 1 hour.
Cheap, filling and full of protein — that’s the dream midweek supper. This one‑pan dish pairs inexpensive bone‑in chicken thighs with tinned chickpeas for bulk and body, all cooked in a spiced tomato sauce that doesn’t need a million ingredients.
It’s brilliant for a busy evening: sear, simmer, roast, wilt and rest — all in the same pan. Serve with mashed potato, boiled rice or a chunk of bread to soak up the sauce if you like, but the recipe as written is a complete, budget-friendly plate.
Ingredients
- 800 g bone-in chicken thighs — about 4 thighs
- 30 ml olive oil
- 1 brown onion — about 150 g, thinly sliced
- 3 garlic cloves — crushed
- 5 ml ground cumin
- 5 ml smoked paprika
- 5 ml dried chilli flakes — optional
- 5 ml sea salt — plus extra to taste
- 5 ml black pepper — freshly ground if possible
- 400 g tinned chickpeas — drain and rinse
- 400 g tinned chopped tomatoes
- 100 g spinach leaves — baby spinach or loose leaves
- 1 lemon — juice of half for the dish, extra to serve
- 15 g fresh parsley — roughly chopped, to garnish
Equipment
- ovenproof frying pan
- tongs
- meat thermometer (optional)
Instructions
Mix 20 ml olive oil, ground cumin, smoked paprika, sea salt, black pepper, crushed garlic and the juice of half a lemon in a bowl. Rub the mixture all over the chicken thighs, cover and leave to marinate at room temperature for 30 minutes.
Preheat the oven to 200°C fan/220°C conventional.
Heat an ovenproof frying pan over medium‑high heat and add the remaining 10 ml olive oil. Place the chicken thighs skin‑side down and sear without moving for 6 minutes until the skin is golden and crisp. Turn once briefly (30 seconds) to brown the edges.
Remove the chicken to a plate (skin‑side up). Lower the heat to medium, add the brown onion and cook for 5 minutes until softened, then add the remaining crushed garlic and dried chilli flakes and cook for 1 minute until fragrant.
Stir in the tinned chopped tomatoes and drained tinned chickpeas, bring to a gentle simmer and cook for 5 minutes so the sauce thickens slightly and the flavours marry.
Nestle the seared chicken thighs back into the chickpea sauce skin‑side up. Transfer the pan to the preheated oven and roast for 25 minutes until the chicken is cooked through.
Remove the pan from the oven and place on the hob over low heat. Add the spinach and chopped parsley, stir for 1–2 minutes until the spinach has just wilted. Taste and adjust seasoning with extra sea salt, black pepper and a squeeze of lemon if needed.
Leave the chicken to rest in the pan for 5 minutes before serving — this helps the juices redistribute.
Serve the chicken thighs with generous spoonfuls of the tomato‑chickpea sauce, scatter over a little extra parsley and a lemon wedge if you like.
Tips
- If you can, brown the chicken skin until deeply golden — that crispiness adds huge flavour and texture.
- Make it ahead: cook through to the oven step, cool, then refrigerate. Reheat in a 160°C fan oven until piping hot (about 20–25 minutes).
- Use a meat thermometer to check doneness: 74°C in the thickest part of the thigh is safe. If you don’t have one, pierce the meat — the juices should run clear.
- For extra budget savings use skin‑on boneless thighs — they’re quicker to cook but slightly less traditional in texture.
- Leftovers keep well in the fridge for 3 days; freeze the cooled sauce (without spinach) for up to 2 months.
Substitutions
bone-in chicken thighs → skin-on boneless chicken thighs, same weight
Stays closetinned chickpeas → tinned butter beans, same weight
Noticeably differentspinach leaves → kale, 120 g, tough stems removed and chopped
Noticeably different
Nutrition
Per serving · estimated
- 440
- Calories
- 38 g
- Protein
- 18 g
- Carbs
- 24 g
- Fat
- 7 g
- Fibre
- 5 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this without marinating?
Yes — the dish will still work. Marinating boosts flavour but if short on time, rub the spices on the chicken and cook straight away.
Is this freezer‑friendly?
Freeze the cooled chickpea‑tomato sauce (leave out the spinach) for up to 2 months. Defrost and add fresh spinach when reheating; add cooked chicken after reheating if preferred.
How can I tell the chicken is cooked without a thermometer?
Pierce the thickest part near the bone — juices should run clear, not pink. The meat should feel firm when pressed.
Can I use boneless, skinless thighs?
You can; they cook faster and will be less crispy. Reduce oven time by 5–8 minutes and watch closely.
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