Spiced chickpea and spinach stew

Artist's impression of a spicy chickpea and spinach stew.
Note: Image is an artist's impression.

Boasting a comforting balance of flavours, this dish is a nourishing diabetes-friendly option. Brimming with tender chickpeas, nutrient-rich spinach, and an enticing blend of spices, it's a heartwarming stew that doesn't disappoint.

Prep time: 10 minutes

Cook time: 20 minutes

Serves: 1

Ingredients

·      Canned chickpeas, (50g) drained and rinsed

·      Fresh spinach leaves, (50g) chopped

·      Onion, (20g) finely chopped

·      Tomato, (20g) diced

·      1 small green chili, finely chopped (adjust to taste)

·      Ginger paste, ½ tsp

·      Garlic paste, ½ tsp

·      Cumin seeds, ½ tsp

·      Coriander powder, ½ tsp

·      Red chili powder,  ¼ tsp (adjust to taste)

·      Turmeric powder, ¼ tsp

·      Garam masala, ½ tsp

·      Salt to taste

·      Olive oil, 1 tsp

·      Fresh lemon juice, for garnish

Method

1.     In a pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.

2.     Add chopped onion and sauté until translucent.

3.     Stir in ginger paste and garlic paste. Sauté for a minute until fragrant.

4.     Add diced tomatoes and cook until they soften and release their juices.

5.     Add coriander powder, red chili powder, turmeric, and salt. Mix well.

6.     Add chopped spinach and sauté until wilted.

7.     Add chickpeas and a splash of water. Cover and simmer for 5-7 minutes, allowing flavors to meld.

8.     Sprinkle garam masala and add salt if needed.

9.     Serve the stew hot, garnished with a squeeze of fresh lemon juice.

Nutritional information

Per serving:

Calories - 200 kcal

Carbs - 30g

Proteins - 8g

Fats - 5g

Fiber - 8g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly spiced chickpea and spinach stew recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

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