Spice Up Your Weeknight: Easy Chickpea and Spinach Curry Recipe

Published on 14 June 2024 at 17:12

Looking for a quick, nutritious, and flavourful vegan meal to spice up your weeknights? Look no further! Our Chickpea and Spinach Curry is a perfect blend of wholesome ingredients and aromatic spices, making it a satisfying and protein-packed dish. Whether you're a seasoned vegan or just exploring plant-based options, this easy curry recipe is sure to become a favourite in your kitchen. With chickpeas for protein, spinach for greens, and a medley of spices for that authentic curry flavour, this dish offers a delightful culinary experience that's both healthy and delicious. Let's dive into this simple yet mouth-watering recipe!

Why You’ll Love This Recipe

  • Protein-Packed: Chickpeas are the star of the show, offering a hearty, protein-rich base that’s perfect for fuelling your body without the need for animal products.
  • Loaded with Nutrients: Spinach provides a punch of essential vitamins and minerals like iron and vitamin K, making this dish not just tasty but incredibly good for you.
  • Rich in Flavour: With a balanced blend of spices such as cumin, turmeric, and garam masala, this curry delivers authentic flavours that will make you feel like you’ve just stepped into a cosy, aromatic kitchen in India.
  • Super Easy to Make: Ready in under 30 minutes, this recipe is perfect for busy weeknights when you want something healthy, delicious, and fast.
  • Great for Meal Prep: Make a big batch and store leftovers for an easy, reheatable lunch or dinner throughout the week.

Why This Curry Works

  • Perfect Balance of Protein and Greens: Chickpeas are an excellent source of plant-based protein, while spinach adds a generous serving of fibre and essential nutrients like iron and calcium.
  • One-Pot Wonder: This curry is made in just one pan, making clean-up a breeze—a major bonus for weeknight cooking!
  • Flavourful without the Fuss: The combination of spices gives this curry an authentic depth of flavour without requiring complex cooking techniques. Simple ingredients, big taste!

Pro Tips

  • Customizable Heat: Adjust the level of spice by adding more or less cayenne pepper, or swap it out entirely for a milder curry.
  • Thicker Curry: If you prefer a thicker curry, let it simmer a little longer to reduce the liquid, or mash a few of the chickpeas for a creamier texture.
  • Bulk It Up: Want to add even more variety? Throw in some diced sweet potatoes, carrots, or bell peppers for extra texture and flavour.

Storage

  • Meal Prep-Friendly: This curry stores well in the fridge for up to 4 days, making it perfect for meal prepping. You can also freeze it for up to a month—just reheat gently on the stove when ready to eat.

Nutritional Information (per serving):

  • Calories: 300-350 kcal
  • Protein: 12-14 g
  • Carbohydrates: 35-40 g
    • Fibre: 9-10 g
    • Sugars: 6-8 g
  • Fat: 12-15 g
    • Saturated Fat: 6-8 g (mostly from coconut milk)
  • Cholesterol: 0 mg
  • Sodium: 300-400 mg (varies with added salt and canned ingredients)
  • Iron: 5-6 mg (about 28-35% of daily value, mainly from spinach and chickpeas)
  • Vitamin A: 2,500-3,000 IU (50-60% of daily value from spinach)
  • Calcium: 100-150 mg (10-15% of daily value)
  • Potassium: 700-800 mg

Ingredients

  • 1 tablespoon olive oil (or coconut oil for extra richness)
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 tablespoon garam masala
  • 1/2 teaspoon cayenne pepper (optional, for a little heat)
  • 1 can (400g) chickpeas, drained and rinsed
  • 1 can (400g) diced tomatoes
  • 1/2 cup coconut milk (for creaminess)
  • 4 cups fresh spinach (or 1 frozen pack)
  • Salt and pepper, to taste
  • Fresh cilantro for garnish (optional)
  • Cooked basmati rice or naan, to serve

Instructions

  1. Sauté the Aromatics: Heat the olive oil in a large pan over medium heat. Add the chopped onions and cook until softened, about 3-4 minutes. Add the garlic and ginger, cooking for another 1-2 minutes until fragrant.
  2. Add the Spices: Stir in the cumin, turmeric, garam masala, and cayenne pepper (if using). Let the spices bloom in the oil for about 30 seconds, releasing their flavors.
  3. Simmer the Curry: Add the chickpeas and diced tomatoes, stirring to combine. Pour in the coconut milk and season with salt and pepper. Bring the mixture to a gentle simmer and cook for 10-12 minutes, allowing the flavors to meld together.
  4. Add the Spinach: Stir in the fresh spinach and cook until wilted, about 2-3 minutes. If using frozen spinach, cook until it’s fully thawed and incorporated into the curry.
  5. Serve: Remove the curry from heat and taste for seasoning, adding more salt or spices if needed. Garnish with fresh cilantro if desired, and serve over fluffy basmati rice or with warm naan bread for the perfect comforting meal.

Add comment

Comments

There are no comments yet.

Low-Calorie Cooking Made Easy: Best Methods to Keep Meals Healthy and Delicious

When it comes to eating healthy, how you cook is just as important as what you cook. The right cooking methods can help you keep calories low while packing in flavour and nutrients. Whether you're steaming, grilling, or stir-frying, there’s a way to enjoy your favourite foods without overloading on fats and oils. Let’s dive into the best low-calorie cooking techniques that make eating healthy effortless and delicious!

Read more »

Fuel Your Gains: The Ultimate Bulking Meal Plan (2,500–4,000 Calories)

Bulking season is here, and it’s time to fuel your body for serious muscle growth. Whether you're aiming to pack on lean mass or power through intense training sessions, the key to success lies in your nutrition. This ultimate bulking meal plan, ranging from 2,500 to 4,000 calories, is designed to help you crush your goals with high-protein meals, nutrient-dense snacks, and a strategic caloric surplus. Ready to turn your hard work in the gym into noticeable gains? Let’s dive in!

Read more »

Caloric Guide for Women: Find Your Ideal Intake for Every Activity Level

Finding the right calorie intake can make all the difference in reaching your health goals. Whether you’re just getting started with a light activity routine, keeping active daily, or pushing hard with intense workouts, your body needs the right fuel to thrive. In this guide, we break down the ideal daily caloric ranges for women based on activity level, so you can better manage your energy, reach your goals, and feel your best.

Read more »

Magnesium Matters: How to Get Enough and Why It’s Important

Magnesium is one of those underrated minerals that plays a crucial role in keeping your body running smoothly, even though it often flies under the radar. It’s a key player in over 300 biochemical reactions, from producing energy to supporting muscle and nerve function. Essentially, it’s the quiet powerhouse behind your overall well-being.

Read more »

Perk Up Your Life: Uncovering the Surprising Benefits of Coffee

Coffee – it's the universal pick-me-up that fuels our mornings, powers us through the day, and brings us together over shared cups and conversations. Whether you're grabbing a quick espresso on your way to work, enjoying a leisurely latte with friends, or savouring a quiet moment with a home-brewed cup, coffee has a special place in our hearts and routines.

Read more »

Fuel Your Fire: Best Foods for a Faster Metabolism

Ever feel like your metabolism needs a boost? Whether you’re trying to burn off extra calories or just want to keep your energy levels up, the right foods can make all the difference. A faster metabolism isn’t just about working out—it’s about fuelling your body with nutrients that keep it running at its best. In this guide, we’ll dive into the best foods that can kickstart your metabolism and keep you burning fat efficiently, all day long.

Read more »

Beyond the Scale: Debunking Common Myths About Fat

Fat is a hot topic in today's world, but it's often misunderstood and shrouded in stereotypes. After being in the news and media for so long, it has become ingrained in our cultural narrative. People assume that being thin equals health, and fatness is seen as laziness or lack of self-control. These beliefs not only perpetuate harmful stereotypes but also disregard the complex interplay of factors that contribute to an individual's body weight and health. We'll highlight some important points in this article and go through the common myths that you've probably seen or heard.

Read more »

How Protein Powers Muscles: Unveiling the Strength Behind Protein

This might not be breaking news, but protein is still a hot topic! Anything with "Protein" slapped on the label tends to catch people’s attention, especially in the fitness world. But what’s the deal with protein? What does it actually do for your muscle development, and why is it so crucial? Stick around, and we’ll break it down and explain the basics of protein and its importance in your fitness journey.

Read more »

The Protein Window : Why It's Complete Bulls***t

Ever hit the gym, crush a workout, and then realize you forgot your protein shake? I bet you start panicking about getting that protein in before the "window" closes, right? Well, let’s set the record straight: that whole idea is a myth. You’ve probably heard it from those “gym bros” insisting you need to slam a protein shake within 30-60 minutes after your workout. In this article, we're diving into why that's just not true and what the science really says.

Read more »

Packing on Pounds: High-Calorie Foods for Effective Weight Gain

Struggling to pack on pounds and build muscle? Gaining weight can be just as challenging as losing it, especially if you’re not consuming the right types of foods. In this blog, we'll dive into the world of high-calorie foods that are essential for effective weight gain. Whether you're looking to bulk up for muscle growth, improve your athletic performance, or simply achieve a healthier body weight, the right nutrition is key. Discover our top picks for nutrient-dense, calorie-rich foods that will help you meet your weight gain goals in a healthy and sustainable way. Let’s get started on your path to stronger, healthier, and more powerful you!

Read more »

Top 15 Foods for Inflammation Relief: A Complete Guide

Sometimes, it can be hard to find the right information regarding inflammation. There's so much online, it's hard to sift through all the data and conflicting information. It needn't be that hard. In this article, we will delve into some common foods that help with inflammation and the benefits that come with them. Remember, this is not medical advice. If you have a condition related to inflammation, I recommend seeing a professional who can provide you with personalized advice. The best foods for reducing inflammation are typically rich in antioxidants, vitamins, minerals, and healthy fats. Here are some of the top anti-inflammatory foods:

Read more »