“Spiced Chickpea and Potato Stir-Fry” is a delicious and easy one-pot dish that will take your taste buds on a tantalizing journey. Not only is this delicious recipe bursting with rich flavors, but it also adds a nutritional boost to your meal. Combining the healthy goodness of chickpeas and potatoes, this roast dish is a perfect combination of health and enjoyment. The tempting scent of spices permeates the dish and makes it even more tempting. With its easy preparation and bold flavor profile, this recipe is destined to become a firm favorite in your kitchen. Treat yourself to this irresistible fry-up full of deliciousness!
- 300g potatoes, cut into small pieces
- 2 onions, sliced
- 2 garlic cloves, crushed
- 1 tsp olive oil
- 1 teaspoon each of ground coriander, turmeric and mild chili powder
- 1 tbsp cumin seeds
- 410g canned chickpeas, drained and rinsed
- 2 tbsp tomato paste
- 200g baby spinach
- small bunch of coriander, leaves chopped
- Whole wheat chapatis, low-fat natural yogurt and mango chutney for serving
- Boil the potatoes in salted water until just tender.
- While cooking, fry the onions and garlic in the oil in a frying pan for a few minutes.
- Add all spices and fry for 1 minute more.
- Mix the chickpeas and tomato puree with 400 ml of water.
- Increase the heat and let it bubble for a few minutes.
- When the potatoes are ready, drain them and add them to the pan.
- Let cook for a few minutes until the sauce is thick.
- Stir in the spinach and season.
- When the spinach has wilted, sprinkle with coriander.
- Serve with chapatis, yogurt and chutney on the side.
Equipment and tools
- cutting board
- frying pan
This recipe contains:
Storage and leftovers
This dish can be stored in an airtight container in the refrigerator for up to 3 days. When reheating, make sure to heat it thoroughly before consuming.
Health Benefits of Spiced Chickpea and Potato Roast
The Spiced Chickpea Potato Fry-Up not only satisfies your taste buds but also offers several health benefits. This delicious dish is packed with healthy ingredients that provide essential nutrients for a balanced diet. Let’s explore the health benefits of the key components:
Because of their reputation as a comfort food, potatoes often get a bad rap. However, potatoes are a good source of vitamins C and B6, potassium, fiber and antioxidants. They also provide complex carbohydrates, which are essential for energy and satiety. Just be sure to consume them in moderation and avoid deep-frying for optimal health benefits.
Onions and garlic
Onions and garlic not only add flavor, but also provide health-promoting ingredients. Onions are rich in antioxidants and contain quercetin, which may have anti-inflammatory and anti-cancer properties. Garlic, on the other hand, is known for its potential to boost the immune system and reduce the risk of certain chronic diseases.
Ground coriander and turmeric
Ground coriander and turmeric are both spices known for their vibrant flavor and incredible health benefits. Cilantro is a good source of vitamins A, C, and K and also contains antioxidants that can help reduce inflammation. Turmeric contains curcumin, a potent compound with anti-inflammatory and antioxidant properties that may contribute to overall well-being.
Cumin seeds not only provide a distinctive earthy taste, but also provide important nutrients. They are a good source of iron, which is essential for transporting oxygen in the body. Cumin seeds also contain beneficial compounds that can aid digestion and improve blood sugar control.
Chickpeas, also known as garbanzo beans, are a nutrient-rich legume. They are an excellent source of plant-based protein, fiber, and various vitamins and minerals. Including chickpeas in your diet can support healthy digestion, promote heart health, and help control blood sugar levels.
Baby spinach is a leafy green vegetable that offers a number of health benefits. It is low in calories but rich in vitamins A, C and K as well as minerals such as iron and calcium. Incorporating spinach into your meals can help boost your immune system, improve bone health, and support overall vitality.
Coriander leaves add a touch of freshness to the spiced chickpea and potato stir-fry. In addition to their flavor-enhancing properties, coriander leaves provide important nutrients such as vitamins A, C and K, as well as antioxidants that may have antimicrobial and anti-anxiety effects.
Whole wheat chapatis
Whole wheat chapatis made from whole wheat flour contain more fiber and nutrients than regular white chapatis. Whole grains can support digestive health, help with weight management, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
Low-fat natural yogurt
Low-fat natural yogurt is a healthy side dish for the spiced chickpea and potato stir-fry. It is a good source of protein, calcium and beneficial bacteria that promote gut health. Choosing low-fat options helps reduce saturated fat intake, which is important for heart health.
While mango chutney adds a touch of sweetness and spice to the dish, its sugar content makes it important to consume it in moderation. However, mangoes also offer several health benefits on their own as they are rich in vitamins A and C as well as fiber.
By incorporating this seasoned chickpea and potato stir fry into your diet, you can enjoy a delicious meal while reaping the nutritional benefits of the healthy ingredients.