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
- 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.
- 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.
- 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.
- 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.
- 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.
Magnesium Matters: How to Get Enough and Why It’s Important
Magnesium might not get the spotlight like other nutrients, but it's a game-changer when it comes to keeping your body running smoothly. From boosting energy and improving sleep to managing stress and supporting heart health, magnesium plays a key role in your overall wellness. In this post, we’ll dive into why magnesium matters, how much you really need, and the easiest ways to get more of it in your diet. Let’s get into it!
Top Foods That Boost Serotonin: Elevate Your Mood Naturally
Discover the best foods to increase serotonin levels naturally. Learn how a diet rich in these key nutrients can improve your mood and overall well-being.
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.
Top Air Fryers of 2024: Crispy Perfection Made Easy
With nutrition and health being so popular these days, it's great to know there are products out there that can make your journey a little easier. Air fryers have changed the way we approach cooking. They can transform foods to be healthier without compromising on taste. To this day, their popularity continues to soar, and companies are consistently innovating to provide users with the best possible products. Whether you're a newbie or a seasoned chef, finding the right air fryer can enhance your cooking game. Here's a list of the top-reviewed air fryers according to experts in 2024.
Fuel Your Fire: Best Foods for a Faster Metabolism
In simple terms, Metabolism refers to the complex network of chemical reactions which happen within every living cell to maintain life. They are broken into 2 categories:
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.
How Protein Powers Muscles: Unveiling the Strength Behind Protein
This might be old news, but protein has a lot of buzz around it. Any product that has "Protein" smacked on it always seems to stand out among people, especially in the fitness community. But what does protein actually do for your muscle development and why is it so important? Well, bear with us and we'll delve in and explain the basics and why it's so important.
The Protein Window : Why It's Complete Bulls***t
Do you ever go to the gym, have a great workout, then realize you haven't brought a protein shake? Let me guess, you end up rushing home or fretting over getting a protein shake in before the "window" closes. Well, let me break it to you: it's complete bulls***t. It doesn't exist. You've probably heard it from "gym bros" telling you that you need to get protein in 30-60 minutes post-exercise. In this article, we'll explain why it's a myth and what the actual science says.
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!
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:
High Protein Heroes: Foods to Boost Your Daily Intake
Are you looking to supercharge your diet with foods that keep you full, energized, and strong? Whether you're aiming to build muscle, lose weight, or maintain a healthy lifestyle, adding more protein-filled foods to your diet can make a significant difference in your fitness goals and general health. In this article, we will break down some protein-packed foods that are readily available, including lean meats, seafood, and plant-based options. Let’s dive in and discover the delicious and nutritious options that will boost your daily protein intake!
Perk Up Naturally: Your Guide to a Caffeine-Free Lifestyle
Ah, caffeine. The source of nectar we all rely on daily to get through the day. Yet, there are some people who don't even drink caffeine and still manage just fine. It's pretty incredible when you think about it, isn't it? In this article, let's delve into why some individuals opt to abstain from consuming caffeine and explore the potential benefits of going caffeine-free.
Add comment
Comments