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Chickpea and Spinach Curry
Indulge in the rich and flavorful experience of our Chickpea and Spinach Curry recipe. Elevate your taste buds with this aromatic blend of spices, tender chickpeas, and nutrient-packed spinach, all simmered to perfection in creamy coconut milk and tangy tomatoes. This satisfying vegetarian curry offers a wholesome balance of protein and vibrant flavors, making it a delightful addition to your dinner table. Dive into a culinary journey that harmoniously combines health and taste, as you savor each spoonful of this comforting dish.”
Chickpea and Spinach Curry Recipe
Nutrient Information (Approximate values per serving):
- Calories: Around 400 kcal (excluding rice)
- Protein: Approximately 10g
- Fat: Approximately 20g
- Carbohydrates: About 45g
- Fiber: Roughly 12g
- Sugar: Around 5g
- Vitamins: Various vitamins from spinach and tomatoes
- Calcium: Approximately 120mg
- Iron: Roughly 4mg
- Prep Time: 30 minutes
- Serving Size: 1 serving (with rice)
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) coconut milk
- 2 cups baby spinach
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon red pepper flakes (adjust to taste)
- Salt and pepper, to taste
- 2 tablespoons olive oil
- Fresh cilantro, chopped (for garnish)
- Cooked brown rice, for serving
Instructions:
- Heat olive oil in a pan over medium heat. Add chopped onion and sauté until translucent.
- Add minced garlic and ginger, sauté until fragrant.
- Add curry powder, cumin, coriander, turmeric, and red pepper flakes. Cook for 1-2 minutes.
- Stir in diced tomatoes (with their juices) and coconut milk. Bring to a simmer.
- Add chickpeas and let the mixture simmer for about 10 minutes.
- Add baby spinach and cook until wilted.
- Season with salt and pepper to taste.
- Serve the chickpea and spinach curry over cooked brown rice. Garnish with chopped cilantro.
The Chickpea and Spinach Curry is a healthy recipe for several reasons:
- Nutrient-Rich Ingredients: This curry is loaded with nutrient-dense ingredients. Chickpeas provide a good source of plant-based protein and dietary fiber, which can help keep you feeling full and satisfied. Spinach adds vitamins like vitamin A, vitamin K, and folate, along with minerals like iron and magnesium.
- Abundance of Vegetables: The recipe includes a significant amount of vegetables, such as onions, tomatoes, and spinach. These vegetables contribute to the overall fiber and micronutrient content of the dish.
- Low in Saturated Fat: The use of olive oil for sautéing and the inclusion of coconut milk in moderation provide healthy fats that can contribute to a balanced diet.
- Rich in Antioxidants: The spices in the curry, such as ginger, garlic, and turmeric, are rich in antioxidants and have potential anti-inflammatory properties that can support overall health.
Plant-Based: This curry is entirely plant-based and suitable for vegetarians and vegans. It’s a great option to incorporate more plant-based meals into your diet.
Balanced Flavor Profile: The combination of spices, coconut milk, and tomatoes provides a flavorful base without relying on excessive salt or unhealthy additives.
Complex Carbohydrates: The chickpeas and brown rice (if served with rice) provide complex carbohydrates that can provide sustained energy and contribute to a balanced diet.
Heart-Healthy Ingredients: Ingredients like chickpeas and olive oil are associated with heart health due to their potential to lower cholesterol levels and improve overall cardiovascular health.
Fiber Content: The high fiber content from chickpeas and vegetables can promote healthy digestion and support gut health.
Remember, the overall healthiness of a recipe also depends on portion control and the context of your overall diet. While this Chickpea and Spinach Curry is a nutritious option, it’s always important to enjoy a variety of foods and balance your meals to meet your individual dietary needs and goals.
Please note that the nutrient information provided is approximate and can vary based on specific brands and quantities of ingredients used. It’s always a good idea to double-check with a nutritional calculator or tool for precise values. Enjoy your delicious and nutritious dinners!
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