Recipes

Ingredients

• 225g of chickpeas, soaked overnight
• 1 large onion, sliced
• 2 green chillies, deseeded and chopped
• 3 cloves of garlic, crushed
• 55g of unsalted butter
• 1 tablespoon of vegetable (rapeseed) oil
• 2 teaspoons of mustard seeds
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• 1 teaspoon of ground turmeric
• 1/2 teaspoon of cayenne pepper
• Pinch of ground black pepper

Ingredients continued

• 450g tin of chopped tomatoes
• 425ml of vegetable stock (using one stock cube)
• 450g of fresh spinach
• 4 tablespoons of Greek yogurt to serve

Utensils

• Chopping board
• Colander
• Garlic crusher
• Kitchen scales
• Knife
• Large bowl
• Large saucepan
• Measuring jug
• Wooden spoon

Step 1

Rinse and drain the chickpeas that have been soaking overnight and set aside.

Step 2

In the frying pan, heat the oil and add the mustard seeds and fry gently until they start to pop.

Step 3

Add the butter and the onion and fry on a low heat until the onion is soft and turning brown.

Step 4

Add the garlic, chillies and spices and fry for 1 minute more, stirring all the time to prevent burning.

Step 5

Transfer the onion and spice mixture to a large saucepan.

Step 6

Pour the vegetable stock into the frying pan, turn up the heat and bring to the boil, stirring and scraping any sediment from the pan before adding it to the large saucepan.

Step 7

Add the chickpeas and tin of tomatoes to the saucepan, season with the pepper and bring to the boil.

Step 8

Turn down the heat to simmer for around 1 hour until the chickpeas are tender.

Step 9

Meanwhile, remove any tough stalks from the spinach and wash well.

Step 10

Once the chickpeas are almost tender, add the spinach to the pan and simmer for a final 5 minutes.

Step 11

Serve each portion with a tablespoon of the yoghurt.

Each portion provides on average

Energy 1381kj 330kcal 16.5%

Fat 23.8g 34%

Saturates 11.45g 57%

Carbohydrates 20.9g 21%

Sugars 10.75g 12%

Salt 1.2g 20%

Protein 12.45g Med

Fibre 2.05g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Molybdenum

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Protein and Fibre

Chickpeas are a great source of plant-based protein and also fibre. They are easily digested in the gut and are rich in iron and manganese which help support energy conversion from food in the body.

Immunity boost

Spinach is a great source of immune-boosting vitamins and minerals such as vitamin A, vitamin C and magnesium.

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