Curried Chickpea Spinach Stew
CAL P/SERVE
216
kJ P/SERVE
905
FAT P/SERVE
5.2g
SODIUM P/SERVE
363g
As well as being high in protein, chickpeas are also very high in dietary fiber and therefore are a healthy source of carbohydrates for people with insulin sensitivity or diabetes. Chickpeas are also a useful source of zinc and folate.
Ingredients
- 1 can chickpeas, drained and rinsed
- 1/2 cup canned tomatoes
- ½ cup water
- 1-2 cloves garlic, crushed
- ½ onion finely diced
- 2 teaspoon mild curry powder or curry paste (we used Indian Korma)
- 1 tbsp. desicated coconut
- 100g fresh baby spinach leaves
- 2 tbsp fresh parsley
- Drizzle of olive oil
- Cracked pepper
Method
- In a medium saucepan drizzle a little olive oil, heat on med heat and saute onions until softened, approx 5-10 mins.
- Add curry powder or paste and cook for 30 secs then add water.
- Add chickpeas, tomato, coconut and season with cracked pepper. Simmer for 20 mins on low heat with lid on. If needed you can add a little more water.
- Add the spinach and simmer on low for a further 4-5 mins until the spinach has wilted.
- Serve over brown rice or quinoa and garnish with parsley.
Nutrition Table
Servings: 2
Serving size:365g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 905 kJ | 248 kJ |
| 216 Cal | 59 Cal | |
| Protein | 11.1 g | 3.0 g |
| Fat, total | 5.2 g | 1.4 g |
| - Saturated | 1.7 g | 0.5 g |
| Carbohydrate | 24.8 g | 6.8 g |
| - Sugars | 7.0 g | 1.9 g |
| Sodium | 363 mg | 100 mg |
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