Indian Spinach and Chickpeas

Vegetarian
Gluten Free
Health score
43%
Indian Spinach and Chickpeas
25 min.
4
348kcal

Suggestions

This Indian spinach and chickpea dish is a flavorful and hearty vegetarian meal that's perfect for a quick and easy weeknight dinner. With a blend of aromatic spices like curry powder, cinnamon, cloves, and coriander, this dish will fill your kitchen with an irresistible aroma. The garbanzo beans provide a satisfyingly creamy texture and a good source of plant-based protein, while the spinach adds a boost of vitamins and minerals. The yogurt and half-and-half give the dish a rich and indulgent feel, making it a comforting option for colder days. This recipe is not only delicious but also nutritious, offering a good balance of protein, fat, and carbohydrates. It's a great option if you're looking for a meatless meal that doesn't compromise on flavor or satisfaction. You can also easily customize it by adding your favorite vegetables or spices to make it your own. Whether you're a vegetarian or just looking to incorporate more plant-based meals into your diet, this Indian spinach and chickpea dish is a must-try! It's a simple yet flavorful option that will leave you feeling satisfied and nourished.

Ingredients

  • 15 ounce garbanzo beans drained and rinsed canned
  • 0.3 teaspoon ground pepper 
  • tablespoon curry powder 
  • 20 ounce spinach frozen thawed chopped
  • cloves garlic minced
  • tablespoon ground cinnamon 
  • teaspoon ground cloves 
  • teaspoon ground coriander 
  • 0.8 cup half and half 
  • medium onion diced
  • servings salt and pepper 
  • cup yogurt plain whole
  • tablespoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Heat oil in a medium skillet over medium heat.
  2. Add onion and saute until translucent. Season with salt and pepper, to taste.
  3. Add garlic and cook for another minute.
  4. Add spices and cook until fragrant.
  5. Add yogurt, half-and-half, thawed spinach with its liquid, and drained chickpeas. Bring to a simmer over medium heat and cook until heated through.

Nutrition Facts

Calories348kcal
Protein15.86%
Fat50.33%
Carbs33.81%

Properties

Glycemic Index
39.58
Glycemic Load
5.2
Inflammation Score
-10
Nutrition Score
33.960434782609%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:347.94kcal
17.4%
Fat:20.73g
31.9%
Saturated Fat:6.39g
39.91%
Carbohydrates:31.34g
10.45%
Net Carbohydrates:20.08g
7.3%
Sugar:6.94g
7.71%
Cholesterol:23.84mg
7.95%
Sodium:654.01mg
28.44%
Protein:14.7g
29.39%
Vitamin K:549.84µg
523.65%
Vitamin A:16932.73IU
338.65%
Manganese:2.66mg
132.89%
Folate:245.72µg
61.43%
Fiber:11.26g
45.04%
Vitamin B6:0.87mg
43.3%
Magnesium:158.18mg
39.54%
Calcium:385.99mg
38.6%
Vitamin E:5.56mg
37.06%
Vitamin B2:0.53mg
30.96%
Phosphorus:275.51mg
27.55%
Iron:4.89mg
27.15%
Potassium:890.29mg
25.44%
Copper:0.42mg
20.9%
Selenium:14.28µg
20.4%
Zinc:2.27mg
15.11%
Vitamin B1:0.22mg
14.73%
Vitamin C:11.57mg
14.02%
Vitamin B5:0.87mg
8.73%
Vitamin B3:1.1mg
5.51%
Vitamin B12:0.31µg
5.21%