Chickpea & Spinach Stew
Recipes · Dinner · Recipe, Typed Supps
Two tins and a bag of spinach, and dinner is twenty-five minutes away.
Allergens and patterns
None of the fourteen major allergens. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.
Ingredients
- 2 tins, drained (400g) Chickpeas — Crush a handful against the side of the pot — the released starch thickens the stew.
- a large bag (200g) Spinach — Stirred in at the very end. Its iron is non-heme, so a squeeze of lemon at the table helps you absorb it.
- 1 tin (400g) Tomatoes — The base.
- 1 large onion (150g) Onions — Cooked properly soft before anything else goes in.
- 1 1/2 tsp (6g) Paprika — Smoked, for a depth that would otherwise need meat.
- 1 1/2 tbsp (25g) Olive Oil — Generously — this is a dish where the oil is a flavour, not a lubricant.
Nutrition per serving
- Calories: 219.8 kcal
- Protein: 10.1g
- Carbohydrate: 19.4g
- of which sugars: 5.6g
- Fat: 8.7g
- of which saturated: 1.2g
- Fibre: 11.5g
- Sodium: 23.5mg
Method
- Soften the onion in the oil for eight minutes, then add the paprika and garlic.
- Add the tomatoes and chickpeas and simmer 15 minutes, crushing some of the chickpeas.
- Stir the spinach through until it wilts.
- Finish with lemon and more olive oil.
Nutrients it supplies
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