Chickpea, spinach and tomato curry
The one to make when the cupboard looks empty. Two tins, a bag of spinach and about twenty minutes, and it is genuinely good rather than merely edible.
- Prep
- 10 min
- Cook
- 20 min
- Serves
- 4
- Difficulty
- easy
- Dairy free
- Diabetes friendly
- Egg free
- Gluten free
- Halal
- High fibre
- Kosher style
- Nut free
- Pescatarian
- Vegan
- Vegetarian
Worked out from the ingredients below. Always check the label on what you buy.
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Ingredients
Makes 4 servings
- Store cupboard staple: 1 tbsp olive oil
- You would need to buy: 1 onion, finely chopped
- You would need to buy: 3 garlic cloves, crushed
- You would need to buy: 15g fresh ginger, grated
- Store cupboard staple: 2 tsp ground cumin
- Store cupboard staple: 2 tsp ground coriander
- Store cupboard staple: 1 tsp ground turmeric
- You would need to buy: 1 tsp garam masala
- You would need to buy: 1 tin of chopped tomatoes
- You would need to buy: 2 tins of chickpeas, drained and rinsed
- You would need to buy: 200g spinach
- Store cupboard staple: 1 tsp salt
- You would need to buy: 15g fresh coriander, roughly chopped (optional)
in your kitchen · store cupboard staple · you would need to buy
Nutrition, per serving
- Carbohydrate
- 29.9g
- 11.1g fibre · 5.7g sugars
- Energy
- 241.8 kcal
- Protein
- 12.4g
- Fat
- 6.9g
- Saturates
- 0.8g
- Salt
- 2.2g
Estimated from the ingredients listed. A guide for choosing what to cook, not a clinical figure: brands and portion sizes vary more than this number does.
Method
-
Warm the oil in a wide pan over a medium heat. Cook the onion with a good pinch of salt for 8 minutes, until soft and starting to colour at the edges. Do not rush this bit: it is most of the flavour.
About 8 minutes
-
Add the garlic and ginger and cook for another minute, then tip in all the spices and stir for 30 seconds until the pan smells like a curry house.
About 2 minutes
-
Pour in the tomatoes, half fill the tin with water and add that too. Simmer for 8 minutes until it thickens and darkens.
About 8 minutes
-
Add the chickpeas and warm through for 3 minutes, squashing a few against the side of the pan to thicken the sauce.
About 3 minutes
-
Stir through the spinach a handful at a time until it wilts. Taste, add more salt if it needs it, and scatter over the coriander.
About 2 minutes
Tips and storage
Keeps in the fridge for three days and freezes well. It is better on the second day.
If you are cooking for someone managing their blood glucose, serve it with a couple of tablespoons of yoghurt and a small portion of brown rice rather than a large one of white.
More like this
Spiced cauliflower and butter bean stew
A whole cauliflower, a tin of beans and a decent pinch of spice. Cheap, filling, and it uses up the cauliflowe
- Time
- 40 min
- Serves
- Serves 4
- Carbohydrate per serving
- 24.9g carbs
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