Chickpea and Spinach Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chickpea and Spinach Curry
45 min.
3
263kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than this Chickpea and Spinach Curry! Packed with flavor and health benefits, this vibrant dish is perfect for lunch or dinner, making it a versatile addition to your weekly meal plan.

This recipe is not only vegetarian and vegan, but it’s also gluten-free and dairy-free, catering to a variety of dietary preferences. With a health score of 100, you can indulge in this delightful curry without any guilt. Each serving is a wholesome 263 calories, making it a great option for those mindful of their caloric intake.

The star ingredients, chickpeas and fresh spinach, are not only rich in protein and fiber but also provide essential vitamins and minerals. The combination of red curry powder and fresh ginger adds a warm, aromatic flavor that will tantalize your taste buds. Plus, the simplicity of the preparation—ready in just 45 minutes—means you can enjoy a homemade meal even on your busiest days.

Whether you’re a seasoned cook or a kitchen novice, this Chickpea and Spinach Curry is sure to impress. Serve it as a main dish or pair it with your favorite grain for a complete meal. Dive into this healthy, hearty dish and experience the joy of cooking with fresh, wholesome ingredients!

Ingredients

  • 19 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.5 teaspoons curry powder red (such as McCormick)
  • 1.5 tablespoons ground ginger fresh (such as Spice World)
  • teaspoon olive oil 
  • cup onion coarsely chopped
  • 0.3 teaspoon salt 
  • cups pkt spinach fresh
  • 1.5 teaspoons sugar 
  • 0.5 cup water 

Equipment

  • food processor
  • frying pan

Directions

  1. Combine onion and ginger in a food processor; pulse until minced.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion mixture, sugar, and curry to pan; saut 3 minutes.
  4. Add chickpeas and tomatoes; simmer 2 minutes. Stir in spinach, water, and salt; cook 1 minute or until spinach wilts.

Nutrition Facts

Calories263kcal
Protein18.55%
Fat18.01%
Carbs63.44%

Properties

Glycemic Index
70.81
Glycemic Load
12.08
Inflammation Score
-10
Nutrition Score
31.410869681317%

Flavonoids

Apigenin
0.01mg
Luteolin
0.31mg
Isorhamnetin
2.67mg
Kaempferol
2.9mg
Myricetin
0.16mg
Quercetin
12.41mg

Nutrients percent of daily need

Calories:263.49kcal
13.17%
Fat:5.68g
8.74%
Saturated Fat:0.74g
4.63%
Carbohydrates:45.01g
15%
Net Carbohydrates:32.03g
11.65%
Sugar:10.57g
11.74%
Cholesterol:0mg
0%
Sodium:910.75mg
39.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.16g
26.33%
Vitamin K:202.5µg
192.85%
Manganese:3.02mg
151.15%
Vitamin A:4084.01IU
81.68%
Vitamin B6:1.22mg
61.2%
Fiber:12.97g
51.9%
Folate:152.3µg
38.07%
Vitamin C:28.1mg
34.07%
Iron:5.99mg
33.26%
Copper:0.63mg
31.25%
Magnesium:121.1mg
30.28%
Potassium:1009.61mg
28.85%
Phosphorus:230.24mg
23.02%
Vitamin E:2.95mg
19.65%
Calcium:170.26mg
17.03%
Vitamin B1:0.22mg
14.64%
Zinc:2.05mg
13.65%
Vitamin B3:2.53mg
12.67%
Vitamin B2:0.2mg
11.51%
Vitamin B5:1.02mg
10.21%
Selenium:6.66µg
9.51%
Source:My Recipes