Indian Chickpeas over Garlic Spinach

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Indian Chickpeas over Garlic Spinach
45 min.
4
235kcal

Suggestions

Ingredients

  • 19 ounce chickpeas divided drained canned garbanzo beans
  • 1 teaspoon cumin seeds 
  • 0.5 cup yogurt plain fat-free
  • 1 teaspoon fennel seeds 
  • 2  garlic cloves chopped
  • 1 teaspoon ground coriander 
  • 0.3 teaspoon ground pepper red
  • 4 teaspoons olive oil divided
  • 2 cups onion sliced
  • 0.3 teaspoon salt 
  • 12 ounces pkt spinach chopped
  • 1.5 cups vegetable broth canned

Equipment

  • food processor
  • frying pan
  • dutch oven

Directions

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  2. Add onion; saut 5 minutes.
  3. Add broth and next 5 ingredients (broth through red pepper), and bring to a boil. Reduce heat, and simmer 5 minutes.
  4. Place 1/2 cup chickpeas in a food processor; process until minced.
  5. Add minced chickpeas and remaining chickpeas to onion mixture. Bring to a boil; reduce heat, and simmer 10 minutes.
  6. Heat remaining 2 teaspoons oil in a Dutch oven over medium-high heat.
  7. Add garlic, and saut 30 seconds.
  8. Add spinach; saut 3 minutes or until spinach is just wilted.
  9. Spoon 1/2 cup spinach mixture onto each of 4 plates. Top each serving with 3/4 cup chickpea mixture; dollop each serving with 2 tablespoons yogurt.

Nutrition Facts

Calories235kcal
Protein19.34%
Fat26.75%
Carbs53.91%

Properties

Glycemic Index
52.83
Glycemic Load
7.64
Inflammation Score
-10
Nutrition Score
30.647391391837%

Flavonoids

Apigenin
0.01mg
Luteolin
0.65mg
Isorhamnetin
4.01mg
Kaempferol
5.95mg
Myricetin
0.35mg
Quercetin
19.64mg

Nutrients percent of daily need

Calories:234.7kcal
11.74%
Fat:7.4g
11.38%
Saturated Fat:0.97g
6.06%
Carbohydrates:33.53g
11.18%
Net Carbohydrates:23.85g
8.67%
Sugar:6.89g
7.65%
Cholesterol:0.61mg
0.2%
Sodium:967.99mg
42.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.03g
24.07%
Vitamin K:413.73µg
394.03%
Vitamin A:8245.83IU
164.92%
Manganese:2.06mg
102.8%
Folate:217.76µg
54.44%
Vitamin B6:0.94mg
47.06%
Fiber:9.68g
38.73%
Vitamin C:31.04mg
37.63%
Magnesium:123.34mg
30.83%
Iron:4.72mg
26.23%
Potassium:895.72mg
25.59%
Phosphorus:230.32mg
23.03%
Calcium:227.88mg
22.79%
Copper:0.37mg
18.6%
Vitamin B2:0.28mg
16.58%
Vitamin E:2.37mg
15.82%
Zinc:1.9mg
12.67%
Vitamin B1:0.17mg
11.38%
Selenium:5.43µg
7.75%
Vitamin B5:0.76mg
7.62%
Vitamin B3:1.01mg
5.03%
Vitamin B12:0.19µg
3.11%
Source:My Recipes