This spicy chickpea and spinach tomato stew is great for anyone trying Indian food for the first time. The flavors are familiar but still true to Indian cuisine. Serve with whole-wheat pitas, whole-wheat tortillas, or overcooked brown rice for a complete meal.
Ingredients
- 1 small onion, diced
- 2 garlic cloves, minced
- 112-oz can peeled whole tomatoes with juices
- 1 15-oz can chickpeas, drained
- 112-oz bag baby spinach, fresh or frozen
- 1 cup vegetable broth or water
- ½ tsp ground cumin
- ½ tsp ground coriander
- ½ tsp mild curry powder
- ½ tsp turmeric
- ¼ tsp ground ginger
- red pepper flakes, as desired
- ½ to 1 tsp garam masala
- 1 tsp lemon juice (optional)
How to Make It
- Line a large pot with a thin layer of water and cook onion and garlic over medium heat until translucent, about 3 minutes.
- Add tomatoes with their juices, chickpeas, spinach, and broth, stirring to combine.
- Cover and cook over medium heat until spinach cooks down, about 4 minutes.
- Using a wooden spoon or firm spatula, break tomatoes apart.
- Add remaining ingredients except garam masala, cover, and cook for 3 minutes more.
- Add garam masala, stirring to combine, and cook for another 2 minutes.
- Turn off heat and let sit for 5 minutes, allowing the flavors to merge.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 227 kcal Calories from Fat: 30.6 kcal |
|
% Daily Value*
|
| Total Fat 3.4 g 10% |
Trans Fat 0.0 g |
carbohydrates 39.5 g 30% |
Dietary Fiber 11.5 g 30% |
Sugars 8.7 g 10% |
Protein 13.0 g 26% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |