Tamarind chickpeas

Vegetarian
Gluten Free
Health score
58%
Tamarind chickpeas
35 min.
2
398kcal

Suggestions


Discover the vibrant flavors of our Tamarind Chickpeas, a delicious vegetarian and gluten-free dish that's perfect for lunch or dinner. This hearty main course brings a delightful blend of spices and textures, making it a favorite for anyone seeking a satisfying and nutritious meal. With its rich tamarind paste providing a tangy twist, this recipe elevates the humble chickpea into a culinary masterpiece.

In just 35 minutes, you can whip up a dish that not only tantalizes your taste buds but also keeps your health in check with a score of 58. The combination of aromatic fennel and nigella seeds, alongside the sweetness of light muscovado sugar, creates an irresistible sauce that envelops the chickpeas and fresh ingredients like spinach and coriander. The addition of chopped tomatoes and green chilies lends an enticing color and a touch of heat, resulting in a comforting and aromatic meal that warms the soul.

This Tamarind Chickpeas dish serves two, making it perfect for a cozy dinner for two or an easy weeknight lunch. Pair it with natural yogurt and chapatis for a complete dining experience that will leave you feeling satisfied and nourished. So roll up your sleeves, and let’s dive into this flavorful journey that celebrates the lovely harmony of spices and wholesome ingredients!

Ingredients

  • tbsp unrefined sunflower oil 
  • 0.5 tsp nigella seeds for these in supermarkets (look )
  • 1.5 tsp fennel seeds 
  • medium onion chopped
  • 400 tomatoes chopped canned
  •  chillies green seeded cut into qurters lengthways
  • tsp muscovado sugar light
  • tsp paprika 
  • tsp turmeric 
  • 410 chickpeas drained and rinsed canned
  • tbsp tamarind paste 
  • tbsp coriander fresh chopped
  • leaves half a 250g 9oz bag baby spinach 
  • servings natural yogurt and chapatis 

Equipment

  • sauce pan

Directions

  1. Heat the oil in a saucepan, fry the nigella and fennel seeds for about 10 seconds.
  2. Add the onion and cook gently for 8-10 minutes until golden.
  3. Mix in the tomatoes, chillies, sugar, paprika, turmeric and chickpeas. Bring to the boil, then simmer for 10 minutes. Stir in the tamarind and coriander.
  4. Add the spinach leaves and stir gently until theyve just wilted.
  5. Serve with yogurt and chapatis.

Nutrition Facts

Calories398kcal
Protein14.16%
Fat27.1%
Carbs58.74%

Properties

Glycemic Index
136.67
Glycemic Load
15.8
Inflammation Score
-10
Nutrition Score
27.79391285931%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
0.39mg
Myricetin
0.02mg
Quercetin
11.29mg

Nutrients percent of daily need

Calories:398.26kcal
19.91%
Fat:12.78g
19.66%
Saturated Fat:1.4g
8.75%
Carbohydrates:62.31g
20.77%
Net Carbohydrates:44.57g
16.21%
Sugar:19.81g
22.01%
Cholesterol:0.13mg
0.04%
Sodium:1067.48mg
46.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.02g
30.05%
Manganese:2.32mg
116.19%
Fiber:17.76g
71.02%
Vitamin B6:1.4mg
69.77%
Vitamin C:31.86mg
38.62%
Vitamin E:5.78mg
38.53%
Copper:0.74mg
37.08%
Iron:6.48mg
35.99%
Potassium:1100.78mg
31.45%
Magnesium:119.01mg
29.75%
Phosphorus:268.27mg
26.83%
Folate:91.01µg
22.75%
Vitamin A:1094.07IU
21.88%
Vitamin B1:0.29mg
19.17%
Calcium:185.4mg
18.54%
Vitamin B3:3.2mg
16.01%
Zinc:2.22mg
14.8%
Vitamin K:15.53µg
14.79%
Vitamin B5:1.29mg
12.86%
Vitamin B2:0.19mg
10.97%
Selenium:5.87µg
8.38%