Prep Time
8 mins
Servings
2 Servings
Cook Time
18 mins
Difficulty
Easy
A comforting, protein-rich lunch you can cook in under 30 minutes using pantry staples. Fragrant garlic, ginger and garam masala bring bright Indian flavour to chickpeas, spinach and tomatoes.
Ingredients
1 tbsp (15ml) Vegetable oil, for frying
1 medium (about 100g) Onion, finely chopped
2 cloves (about 6g) Garlic cloves, finely chopped
1 tbsp (15g) Fresh ginger, peeled and grated
1.5 tsp Garam masala
1 tsp Ground coriander
1 tsp Ground cumin
1/2 tsp Turmeric
1/4 tsp (optional) Chilli flakes (Adjust to taste)
1 x 400g tin Chopped tomatoes (Use passata for a smoother sauce if preferred)
1 x 400g tin, drained weight about 240g Chickpeas, drained and rinsed
200g Fresh spinach, washed (Can substitute with frozen spinach (thawed and squeezed))
1 tsp Salt (Adjust to taste)
1 tbsp (15ml) Lemon juice (Freshly squeezed)
10g Fresh coriander, roughly chopped (Optional, for garnish)
Method
Step 1
Heat the oil in a large frying pan or saucepan over a medium heat. Add the finely chopped onion and cook for 4-5 minutes until softened and translucent.
Step 2
Add the garlic and grated ginger and cook for 1 minute until fragrant, stirring so they do not burn.
Step 3
Stir in the garam masala, ground coriander, ground cumin, turmeric and chilli flakes (if using). Fry the spices for 30-60 seconds to release their aroma.
Step 4
Pour in the chopped tomatoes, bring to a gentle simmer and cook for 8 minutes, stirring occasionally so the sauce thickens slightly.
Step 5
Add the drained chickpeas, salt and stir to combine. Simmer for 3-4 minutes to heat the chickpeas through and allow flavours to meld.
Step 6
Fold in the spinach in batches, allowing it to wilt between additions. Cook for a further 1-2 minutes until all the spinach is wilted and incorporated.
Step 7
Remove from the heat, stir in the lemon juice and adjust seasoning if needed. Scatter with chopped coriander and serve immediately.
Nutritional Information
Per serving:
Energy - 365kcal
Protein - 17.1g
Carbohydrates - 54.5g
Fat - 11.7g
Fibre - 16.2g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
If you prefer a smoother sauce, blend half the tomatoes or use passata. Serve with brown rice or wholemeal naan for extra fibre.
