Quick & easy - spicy chickpea & spinach stew

Perfect for a quick, easy, hearty mid-week vegetarian meal. Great when it's really cold outside too! Chickpeas are a source of fibre, protein and iron. Spinach is a great source if iron too as most of us know. This give you about 18g of protein per portion.


Ingredients (serves 2):


  • 1 tbsp of light olive oil or rapeseed oil

  • 1 small onion, chopped

  • 1-2 garlic gloves crushed

  • 1 cm fresh ginger finely grated (I grate straight from frozen)

  • Either half a chilli (red or green) or I use a couple of tsp of frozen chopped

  • Half tsp ground coriander

  • Half tsp cumin

  • Quarter tsp turmeric

  • 400g chopped tomatoes

  • 400g can of chickpeas drained and rinsed

  • 200g ish baby spinach (I usually shove half a 500g bag in)

  • Salt and fresh ground black pepper

  • Fresh coriander leaves chopped or again I use frozen (unless its growing in my garden!)

  • Optional: 2 tbsp greek yoghurt to serve

  • Serve on its own or with wholegrain rice.

Method:

  • Heat oil in large heavy based pan and add the onion, garlic, ginger, chilli, coriander, cumin and turmeric.

  • Cook for 10 mins until onions softened.

  • Add tomatoes and chickpeas. Bring to the boil and simmer for 10 mins.

  • Add spinach and stir until it has wilted.

  • Remove from heat, season and stir in the fresh coriander. (Add before removing from heat if using frozen)

  • Serve up wit the Greek yoghurt if you fancy it, and some wholegrain rice.

#vegetarian #plantbased #protein #easydinner

13 views

© 2020 Zoe Cowell-Jones.  All rights reserved.