Florencia Baldini Last Updated on May 16, 2026When I have no time and no energy but still want something amazing, this is what I make. Leeks, peas, chickpeas, spinach and herbs as the base, tahini for creaminess, toss in the grains and crumbled feta — and you’ve got a complete, balanced meal on the table in 20 minutes. One pan. Zero stress. Already a staple in our kitchen — and I have a feeling it’s about to become one in yours too.
It’s the kind of recipe that sounds like nothing on paper and tastes like everything once it’s in the bowl. It started as a fridge-clear-out (a sad leek, half a bag of frozen peas, that lonely tin of chickpeas at the back of the cupboard) and it has officially earned its place in the regular rotation. Creamy from the tahini, bright from the lemon, salty-tangy from the feta, with cosy little pockets of leek and sweet pops of pea throughout. It’s a soup that thinks it’s a stew. A bowl that tastes like a hug.
Why You’re Going To Love It
This little number does a lot of the things I’m always chasing in a weeknight dinner. It’s plant-forward without trying too hard, the chickpeas and peas bring a proper hit of plant protein and fibre, and the leeks and spinach pile in the greens. The tahini gives it that silky, almost-creamy finish without any dairy doing the heavy lifting (the feta on top is just for joy). It comes together in one pot, in about 20 minutes, mostly from things you probably already have. And it’s endlessly flexible — see the swaps section below.
A Few Tips From My Kitchen
The tahini can split or seize if the broth is at a rolling boil — turn the heat down before you stir it in, and it’ll go silky every time. If it ever looks a bit grainy, a splash more hot water and a vigorous stir usually brings it back.
If you want it brothier, add another 100ml of water with the tahini. If you want it more stew-like, leave it as is — the grains will drink up some of the liquid as it sits.
This is a “cook it, then leave it on the stove and ladle for a second helping” kind of dinner. It also reheats beautifully the next day, with a splash of water to loosen.
The Good Stuff Inside (a.k.a. The Nutrition Bit)
It’s a genuinely complete plate. Per serving (based on two servings, using half a pouch of Merchant Gourmet 5 Grains— about 125g — and 30g of feta on top), you’re looking at roughly 580–620 kcal, with around 26g of plant-forward protein, 17g of fibre, 24g of healthy fats (mostly from the tahini, butter and feta), and a steady, slow-release 60g of complex carbohydrates from the chickpeas, peas and the five-grain mix. The Merchant Gourmet pouch is doing some lovely heavy lifting here — quinoa, red rice, spelt, bulgur and buckwheat each bring their own little flavour and a different texture, plus a real boost of fibre and slow-release energy.
Chickpeas are the quiet hero. They bring plant protein, slow-burn carbs, and a real hit of fibre — the kind that’s brilliant for gut health and steady energy.
Peas are far more than a side-of-plate afterthought. They pack plant protein, vitamin K, vitamin C, and a good dose of fibre, and their natural sweetness is what makes this bowl feel comforting rather than worthy.
Leeks bring prebiotic fibres that feed the friendly bacteria in your gut. They’re also rich in vitamin K and antioxidants — and that gentle, sweet flavour they develop when slowly softened in butter is, frankly, half the reason this dish works.
Spinach wilts down to nothing and quietly delivers iron, folate, magnesium, and a big hit of vitamins A, C and K.
Tahini : Made from sesame seeds, it’s a brilliant source of plant-based calcium, healthy unsaturated fats, magnesium, and a little extra protein. It’s what gives the broth that silky, almost-creamy finish without any dairy doing the work.
Feta adds a salty, tangy lift and a small but lovely hit of calcium and protein. A little goes a long way.
The big picture: this bowl ticks the protein box, the fibre box, the healthy fats box, and the get-your-greens-in box — without you having to think about any of it. It’s the kind of meal that loves you back.
A note: nutrition figures are estimates and will vary with brands, grain choice and portion size. If you have specific dietary needs, please tweak to suit you.
What I Serve It With
Honestly, mostly nothing — this is a complete bowl. But if I’m feeling generous (or feeding extras), a piece of warm sourdough for dunking, or a little side of roasted carrots tossed with cumin, never goes amiss.
Storage (And Why The Day After Is Even Better)
Here’s a little secret about this bowl: it might just be one of those rare dinners that’s even better the next day. Once it’s had a night in the fridge, the flavours settle in and get to know each other properly — the leeks turn deeper and sweeter, the garlic mellows, the tahini feels more silky than separate, and the whole thing tastes more like itself. Lunch you’ll actively look forward to.
Let any leftovers cool, then pop them in an airtight container in the fridge — it’ll keep happily for up to 3 days. To reheat, tip it into a small saucepan with a generous splash of water (the grains and chickpeas drink up the broth as they sit, so it’ll have thickened), warm gently over a low heat until just steaming, and finish with a fresh squeeze of lemon and an extra crumble of feta to wake it back up. Avoid a hard boil — keep it low and slow so the tahini stays smooth.
I wouldn’t recommend freezing this one. The tahini broth and the spinach don’t love a freeze-thaw, and the texture goes a bit sad. Better to make it fresh and enjoy the leftovers within a couple of days.
A little tip: if you know you’re making it for tomorrow’s lunch as well as tonight’s dinner, hold back the feta and lemon on the portion you’re saving, and add them fresh when you reheat. Tiny detail, big difference.
More One-Pan Recipes
- Your Favourite: One-Pan
- One-Pan 10 Minutes Salmon
- One-Pan Banana Baked Oats
- Easy One-Pan Chicken & Rice
One-Pan Leek, Pea & Chickpea With Grains
Video
Ingredients
- 2 leek, trimmed and finely sliced
- knob of butter, or olive oil
- 100 g frozen peas
- 250 g chickpeas, drained and rinsed
- 1 tsp grated garlic, about 1 fat clove
- 1 chicken or vegetable stock cube, (I used Oxo chicken cubes)
- 300 ml hot water
- 30 g fresh spinach
- 2 tbsp tahini
- A good squeeze of lemon juice
- 125 g Merchant Gourmet Glorious Grains
- 60 g Feta, crumbled, to serve
- Salt and pepper to taste
Instructions
- Slice your leek into thin half-moons and add it to a medium pot with a generous knob of butter. Cook gently over medium-low heat for about 5 to 7 minutes, stirring now and then, until the leeks are completely soft and sweet but not browned. This is the flavour base, so don’t rush it.
- Tip in the peas straight from the freezer and stir them around for a minute or two to defrost. Add the drained chickpeas, the grated garlic, and the stock cube, and pour over the 300ml of hot water. Give everything a good stir to dissolve the cube, then let it bubble away for 3 to 4 minutes — just enough to bring the chickpeas up to temperature and let the flavours get acquainted.
- Once everything is hot through, turn the heat down and add the spinach. Stir it through and let it wilt — it’ll only take a minute. Now stir in the tahini and a squeeze of lemon juice. The broth will turn pale, glossy and a little creamy. Taste, and adjust: more lemon if it needs lifting, more salt if the stock cube hasn’t done quite enough.
- Stir through your warm cooked grains at the very end, just to heat them through. Ladle into bowls, crumble over plenty of feta, and finish with cracked black pepper and another little squeeze of lemon if you’re feeling it.