Chickpeas with tomatoes & spinach

Vegetarian
Vegan
Dairy Free
Popular
Health score
51%
Chickpeas with tomatoes & spinach
35 min.
4
349kcal

Suggestions


Welcome to a vibrant and flavorful dish that will not only tantalize your taste buds but also nourish your body! Our Chickpeas with Tomatoes and Spinach is a delightful vegetarian and vegan recipe that’s perfect for any occasion—whether you’re serving it as a side dish or enjoying it as a wholesome main. This dish boasts a harmonious blend of spices that create a symphony of flavors, while the chickpeas offer a hearty dose of protein that keeps you satisfied.

Imagine tender chickpeas simmered with juicy tomatoes and a burst of fresh spinach, all enhanced by the warm notes of turmeric, garam masala, and cumin. This quick recipe takes just 35 minutes from start to finish, so it’s perfect for busy weeknights or when you’re entertaining guests. Plus, it’s dairy-free and popular amongst those who embrace a plant-based lifestyle.

Not only is this dish a feast for the senses, but it’s also kind to your health, boasting a respectable caloric value of 349 kcal per serving. Serve it alongside fluffy rice or warm naan bread for a complete meal that will leave everyone asking for seconds. Whether you’re a seasoned cook or just starting out, this Chickpeas with Tomatoes and Spinach recipe is sure to become a staple in your culinary repertoire. Dive in and enjoy a wonderful balance of taste, nutrition, and satisfaction!

Ingredients

  • tbsp vegetable oil 
  •  onion red sliced
  •  garlic clove chopped
  • 0.5  ginger fresh shredded
  •  pepper flakes red thinly sliced
  • 0.5 tsp turmeric 
  • 0.8 tsp garam masala 
  • tsp ground cumin 
  •  tomatoes chopped
  • tsp tomato purée 
  • 400 chickpeas rinsed drained canned
  • 200 baby spinach 
  • servings naan breads 

Equipment

  • frying pan
  • wok

Directions

  1. Heat the oil in a wok and fry the onion over a low heat until softened. Stir in the garlic, ginger and chillies and cook for a further 5 mins until the onions are golden and the garlic slightly toasted.
  2. Add the turmeric, garam masala and cumin, stirring over a low heat for a few secs. Tip in the chopped tomatoes and add the tomato pure, then simmer for 5 mins.
  3. Add the chickpeas to the pan with 300ml water (fill the can three-quarters full). Simmer for 10 mins before stirring in the spinach to wilt. Season and serve with rice or naan.

Nutrition Facts

Calories349kcal
Protein16.46%
Fat22.95%
Carbs60.59%

Properties

Glycemic Index
55.69
Glycemic Load
8.07
Inflammation Score
-10
Nutrition Score
32.720869043599%

Flavonoids

Naringenin
0.84mg
Luteolin
0.38mg
Isorhamnetin
1.38mg
Kaempferol
3.48mg
Myricetin
0.37mg
Quercetin
8.39mg

Nutrients percent of daily need

Calories:349.36kcal
17.47%
Fat:9.21g
14.17%
Saturated Fat:1.39g
8.69%
Carbohydrates:54.72g
18.24%
Net Carbohydrates:42.98g
15.63%
Sugar:11.74g
13.05%
Cholesterol:2.48mg
0.83%
Sodium:269.64mg
11.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.87g
29.74%
Vitamin K:264.89µg
252.27%
Vitamin A:5971.52IU
119.43%
Manganese:1.76mg
88.25%
Vitamin C:67.4mg
81.7%
Folate:298.37µg
74.59%
Fiber:11.74g
46.98%
Iron:5.38mg
29.89%
Potassium:1008.42mg
28.81%
Magnesium:112.53mg
28.13%
Copper:0.55mg
27.38%
Vitamin B6:0.51mg
25.57%
Phosphorus:246.29mg
24.63%
Vitamin E:2.54mg
16.91%
Vitamin B1:0.24mg
15.78%
Calcium:148.33mg
14.83%
Zinc:2.17mg
14.49%
Vitamin B2:0.21mg
12.56%
Vitamin B3:2.01mg
10.07%
Selenium:4.72µg
6.74%
Vitamin B5:0.53mg
5.27%