Chickpea, tomato and spinach curry
A super healthy, vegan curry that makes up 2 of your 5 servings a day and is low in calories to boot! This delicious chickpea, tomato and spinach curry is packed with nutritious ingredients that will leave you feeling satisfied and guilt-free.
Made with aromatic spices and a tangy tomato base, the creamy chickpeas give this dish a wonderful texture. The strong spinach not only gives the curry color but also increases its nutritional value. With its perfect balance of flavors, this curry is a fantastic option for anyone looking for a healthy and hearty meal without compromising on taste.
Enjoy this easy-to-make curry as a standalone meal or pair it with fragrant rice or warm naan bread. It’s a delicious choice for a quick weeknight dinner that ticks all the boxes for a nutritious and easy meal.
Ingredients
- 1 onion, chopped
- 2 cloves of garlic, minced
- 3 cm/1¼ piece ginger, grated
- 6 ripe tomatoes
- ½ tbsp oil
- 1 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp turmeric
- a pinch of chili flakes
- 1 tsp yeast extract (we used Marmite)
- 4 tbsp red lentils
- 6 tbsp coconut cream
- 1 head of broccoli, cut into small florets
- 400 g canned chickpeas, drained
- 100g bag of baby spinach leaves
- 1 lemon, halved
- 1 tbsp roasted sesame seeds mixed with 1 tbsp chopped cashews
Preparation steps
1. Place onion, garlic, ginger and tomatoes in a food processor or blender and puree until smooth, pureed.
2. Heat oil in a large pan.
3. Add the spices to the hot oil and fry for a few seconds.
4. Add tomato and onion puree and yeast extract and cook for 2 minutes.
5. Add lentils and coconut cream to the pan.
6. Cook until the lentils are soft.
7. Add the broccoli to the mixture and cook for another 4 minutes.
8. Stir in the chickpeas and spinach.
9. Squeeze a lemon over the mixture and toss it through a combination of sesame seeds and cashews.
10. Serve the curry with brown rice if desired.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 204 | 7g | 3g | 20g | 6g | 7g | 11g | 0.5g |
Equipment and tools
To make this chickpea, tomato and spinach curry recipe, you will need the following equipment and tools:
- dulcimer
- Knife
- grater
- frying pan
- wooden spoon
- Pot
- tablespoon
- teaspoon
- measuring spoon
Allergen information
This chickpea, tomato and spinach curry recipe may contain the following allergens:
- Gluten – yeast extract (Marmite)
- Nuts – Cashews
Storage and leftovers
If you have leftovers from this chickpea tomato spinach curry recipe, you can store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply heat in the microwave or on the stove until warmed through. Enjoy!
Health Benefits of Chickpea, Tomato and Spinach Curry
Chickpea, Tomato and Spinach Curry is a tasty and nutritious dish that offers numerous health benefits. Packed with healthy ingredients, this curry offers a balanced combination of proteins, fiber, vitamins and minerals necessary for a healthy diet.
1. Rich in protein
Chickpeas are the main ingredient in this curry and are an excellent source of plant-based protein. Protein is essential for muscle growth and repair, provides a feeling of satiety, and helps with weight control.
2. Rich in fiber
This curry contains both red lentils and chickpeas, both of which are excellent sources of fiber. Fiber promotes healthy digestion, helps maintain regular bowel movements, and can contribute to a feeling of satiety, thereby preventing overeating.
3. Nutrient-rich tomatoes
The ripe tomatoes used in this curry are rich in vitamins A, C and K. These vitamins act as antioxidants, protecting the body from harmful free radicals and promoting a healthy immune system.
4. Anti-inflammatory spices
The combination of ground cumin, ground coriander, turmeric and chili flakes provides more than just intense flavors. These spices possess anti-inflammatory properties that can help reduce inflammation in the body and potentially relieve symptoms of conditions such as arthritis.
5. Yeast extract for additional nutrients
The small amount of yeast extract, such as B. Marmite added to this recipe provides a concentrated source of B vitamins and minerals such as iron and zinc. These nutrients are crucial for energy production, brain function and immune support.
6. Abundance of greens
Containing both broccoli and baby spinach leaves, this curry delivers a hefty dose of green goodness. Broccoli is rich in vitamins C and K, while spinach provides iron, calcium and vitamin E – all important for overall health and well-being.
7. Roasted sesame seeds and cashews
Sprinkling with toasted sesame seeds and chopped cashews not only improves the texture and flavor of the dish, but also adds a healthy dose of beneficial fats, vitamins and minerals. These ingredients contribute to heart health, brain function and overall nutrition.
Overall, the chickpea, tomato and spinach curry offers a wide range of health benefits, making it a nutritious choice for anyone who wants to enjoy a delicious meal without sacrificing their well-being.
