Chickpea Spinach Masala


§ Ingredients

  • One (1) 15.5 oz. can chickpeas, drained and rinsed.

  • 8 oz. spinach (fresh or frozen).

  • One (1) 14.5 oz. can diced tomatoes. (Consider low sodium variety as appropriate.)

  • One (1) medium yellow onion, chopped.

  • 2 tablespoons olive or avocado oil.

  • 1 teaspoon whole cumin seeds.

  • 1 tablespoon minced garlic.

  • 1 tablespoon minced or grated fresh ginger.

  • 1 teaspoon ground coriander.

  • 1 teaspoon ground cumin.

  • 14 teaspoon ground turmeric.

  • 14 teaspoon ground cayenne pepper.

  • 12 cup water.

  • Optional: 1 – 2 cups of cauliflower.

§ Method

Heat the oil in a 12 inch skillet over medium heat. Add onion and cumin seeds, stirring often, until onion starts to brown, or about 3 – 5 minutes. Add ginger and garlic and cook one additional minute. Add remaining spices and stir in completely. Add water and fresh or frozen spinach; cook another 1 – 2 minutes. Add chickpeas, tomatoes and any optional additional vegetables. Cook about 5 more minutes. Using a potato masher or the back of a large spoon, mash the chickpeas. The mixture will thicken.

§ Notes from Joan

  • Both olive oil and avocado oil are sources of essential healthy fat.

  • This fragrant dish is packed with fiber, vitamins and minerals.

  • Serve as a vegetable side dish or as main meal with a whole grain if desired.

  • When using additional vegetables as a modification, you may omit mashing the chickpeas. The flavor will still be amazing!

  • Some may enjoy with a dollop of plain Greek yogurt on top.



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