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Spinach and chickpea curry

Spinach and chickpea curry

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Cutting down on sodium, butter and processed meats doesn’t mean you have to cut down on flavour. By adding a sprinkle of spice, you can enjoy dishes with real depth of flavour without any unwanted hidden calories. This simple spinach and chickpea curry is quick to prepare, high in nutrients and low in cholesterol.

Chickpeas are rich in protein, iron (34% of daily recommended intake for 100g) and high in fibre, including soluble fibre, which can help to lower cholesterol. Vegetables should make up 33% of your diet and by eating this curry and carrot salad for supper you can tick off all of your 5-a-day in one meal and by choosing rapeseed over other oils, you can ensure you are ingesting Omega 3.

Brown rice makes the perfect accompaniment. It takes a little longer to cook than white rice, but the nutty flavour makes it worth the wait. It also happens to be an excellent source of fibre, as well as a good source of B vitamins (with the exception of B12) and selenium. A single portion (75g dried weight) contains 10% of the daily recommended intake of iron for men (6% for women).

This dish proved that it is quick and simple to make good heart healthy choices, without needing to compromise on flavour. You can cook this dish from scratch in half an hour and the quantities are easy to scale up or down

Ingredients

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Method

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1
In a frying pan, toss the onions in the rapeseed oil until well coated and place over a medium heat. Cook until the onions become a deep brown colour. While you are waiting for the onions to cook, put the rice on to boil in a saucepan
2
Add the garlic, red pepper, ginger and chilli to the onions, reduce the temperature and continue to stir until the peppers have softened. You can add a splash of water to stop the vegetables from catching if you need to
3
Once the vegetables are soft, add the spices and salt and cook through for about a minute, stirring all the time. Pour in the tinned tomatoes and leave to thicken over a medium heat for a few minutes, before adding the chickpeas and spinach. Squeeze over the lemon juice and continue to simmer until your rice is tender
4
Drain the rice and add the fresh coriander to the curry at the last minute before serving
Add fresh coriander to the curry at the last minute
5
While you are waiting for your curry and rice to cook, make the aromatic carrot salad. Simply toss the grated carrot in the salt and pepper. Heat the oil in a pan and add the mustard seeds. Wait until the mustard seeds begin to pop, and then pour them over the carrots. Spritz over the lemon juice and toss everything together
Spritz over the lemon juice and toss everything together
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