Chickpea and Spinach Curry (HF)

Chickpea and Spinach Curry (HF)

This Chickpea and Spinach Curry (Tomato-Free) is a warm and comforting dish featuring tender chickpeas and fresh spinach simmered in a flavorful, spiced sauce without tomatoes. The combination of cumin, turmeric, and coriander provides earthy, aromatic notes, while a squeeze of lemon adds a bright, zesty finish. The wilted spinach offers a fresh and slightly bitter contrast to the creamy chickpeas, creating a balanced and delicious meal.
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Course: Lunch
Keywords: comfort, curry, hot, soup
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 1
Calories: 155kcal

Ingredients
  

  • 1/2 Tbsp olive oil
  • 1/4 medium onion, diced
  • 1 small garlic clove, minced
  • 1/4 tsp cumin, ground
  • 1/4 tsp turmeric, ground
  • 1/4 tsp coriander, ground
  • 1/8 tsp cayenne pepper, optional
  • 1/4 cup chickpeas, cooked
  • 1/2 cup spinach, roughly chopped
  • 1/4 cup vegetable broth, low sodium
  • 1/8 tsp low-sodium salt
  • 1/8 tsp black pepper

Instructions

  • Heat olive oil in a small pan over medium heat. Add the diced onion and garlic, and sauté for 3-4 minutes until softened.
  • Stir in cumin, turmeric, coriander, and cayenne pepper. Cook for 1 minute to release the flavors.
  • Add the chickpeas and broth to the pan, stirring to combine. Let it simmer for 5-7 minutes to allow the chickpeas to absorb the flavors.
  • Stir in the fresh spinach and cook for another 2-3 minutes until wilted. Season with salt and pepper.

Notes

Note from the registered dietitian for clients with Hashimoto's:
  • Chickpeas (legumes) are restricted for some patients (though most tolerate them well).

Nutrition

Calories: 155kcal | Carbohydrates: 17g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 122mg | Potassium: 389mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1552IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 0.5mg | Vitamin B5: 0.2mg | Vitamin B6: 0.2mg | Vitamin C: 8mg | Vitamin E: 2mg | Vitamin K: 80µg | Calcium: 57mg | Copper: 0.2mg | Folate: 107µg | Iron: 2mg | Manganese: 1mg | Magnesium: 39mg | Phosphorus: 95mg | Selenium: 2µg | Zinc: 1mg