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Chickpea and Spinach Curry




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Recipe by The Agatston Urban Nutrition Initiative (AUNI)

In 15 minutes, this full of fiber dish is ready to eat. Serve over white or brown rice and top with some low-fat plain yogurt.

Total prep/cooking time: 15 minutes

Makes 6 servings

 

Nutrition Information per serving: Calories: 150, Fat: 2g, Vitamin A: 90%, Sodium: 590mg, Vitamin C: 50%, Carbohydrates: 28g, Calcium: 10%, Fiber: 6g, Iron: 15%, Protein: 7g.

 

Ingredients

  • 1 cup onion, coarsely chopped
  • 1½ tablespoon fresh ginger, chopped or grated
  • 1 teaspoon olive oil
  • 1½ tsp curry powder
  • 1 19-ounce can chickpeas, rinsed and drained
  • 1 14-ounce can no-sodium-added diced tomatoes with liquid
  • 1-10 ounce bag fresh spinach, stems removed
  • ½ cup water

Directions

    1. Combine onion and ginger in food processor and pulse until minced.
    2. Heat oil in a large skillet over medium high heat. Add onion/ginger mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes. Simmer for 2 minutes.
    3. Stir in spinach and water. Cook another minute until the spinach wilts.

Variations: *Try using other cooked beans like black eyed peas or lentils in place of the chickpeas.

Photo by Flicker user RobotSkirts / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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