Spiced chickpea & potato fry-up

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Spiced chickpea & potato fry-up
30 min.
4
283kcal

Suggestions

Ingredients

  • 300 potatoes cut into small pieces
  •  onions sliced
  •  garlic cloves crushed
  • tsp olive oil 
  • tsp ground coriander 
  • tbsp cumin seeds 
  • 410 chickpea drained and rinsed canned tinned
  • tbsp tomato purée 
  • 200 baby spinach 
  • small bunch coriander chopped
  • servings wholemeal chapatis low-fat

Equipment

  • frying pan

Directions

  1. Boil the potatoes in salted water until just tender. While they are cooking, soften the onions and garlic in the oil in a frying pan for a few mins.
  2. Add all the spices, then fry for 1 min more. Stir in the chickpeas and tomato pure with 400ml water, then turn the heat up and bubble for a few mins.
  3. When the potatoes are ready, drain and add to the pan. Cook for a few mins until the sauce is thick, stir in the spinach, then season. When the spinach has wilted, scatter with coriander and serve with the chapatis, yogurt and chutney on the side.

Nutrition Facts

Calories283kcal
Protein17.93%
Fat13.93%
Carbs68.14%

Properties

Glycemic Index
63.63
Glycemic Load
16.37
Inflammation Score
-10
Nutrition Score
31.78913045213%

Flavonoids

Apigenin
0.01mg
Luteolin
0.38mg
Isorhamnetin
2.76mg
Kaempferol
4.16mg
Myricetin
0.22mg
Quercetin
15.09mg

Nutrients percent of daily need

Calories:282.61kcal
14.13%
Fat:4.58g
7.04%
Saturated Fat:0.56g
3.48%
Carbohydrates:50.41g
16.8%
Net Carbohydrates:38.35g
13.94%
Sugar:8.55g
9.5%
Cholesterol:0.13mg
0.04%
Sodium:59.95mg
2.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.26g
26.52%
Vitamin K:254.5µg
242.38%
Vitamin A:4914.71IU
98.29%
Manganese:1.8mg
89.78%
Folate:298.14µg
74.53%
Fiber:12.06g
48.24%
Vitamin C:36.3mg
44%
Iron:6.3mg
34.98%
Magnesium:121.28mg
30.32%
Potassium:1058.96mg
30.26%
Copper:0.58mg
28.88%
Vitamin B6:0.57mg
28.29%
Phosphorus:272.13mg
27.21%
Vitamin B1:0.26mg
17.36%
Zinc:2.3mg
15.33%
Calcium:145.25mg
14.52%
Vitamin B2:0.22mg
12.76%
Vitamin E:1.81mg
12.09%
Vitamin B3:1.98mg
9.92%
Selenium:5.3µg
7.57%
Vitamin B5:0.67mg
6.75%