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A healthy stew with chickpeas and spinach

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Legumes and vegetables combine perfectly in this stew with chickpeas and spinach. It is perfect for warming the body on rough and cold days!

Do you think of large cauldrons and heavy dishes that take time to digest when you imagine a pot? Well, with this chickpea and spinach casserole recipe, we’ll convince you that’s not always the case.

A simple and easy dish to prepare that is not at all too heavy on the stomach and that you can eat often. In addition, stews are pleasant dishes with a high comfort factor to eat together with the family, which also provide good nutrition at the same time.

Find out how to do it below!

Vegetables and legumes

It is still important to incorporate legumes into the daily diet. This is a very nutritious type of food and it would do us good to eat them more often. Unfortunately, a large part of the population does not eat them in the recommended amounts.

They can be prepared in many ways for more variety. Soups and stews are classic recipes and each region usually has its most typical dishes. But nowadays, the lack of time or the fear of saturated fats has removed them from many menus.

This chickpea and spinach casserole is relatively easy to prepare in a short time, especially if you use canned chickpeas. In addition, you can take advantage of a free afternoon by preparing several portions and storing them in the refrigerator or freezer for future meals.

Casserole with chickpeas and spinach

In this recipe, you combine legumes and vegetables in equal parts, resulting in a healthy and light dish. So are you ready to learn how to go about it? Don’t forget the bread to dip in the tasty, rich sauce!

Ingredients for 4 servings

  • 400 grams of pre-cooked chickpeas
  • 200 grams of spinach
  • 3 to 4 hard-boiled eggs
  • 1 small onion
  • 4 to 5 tablespoons passed tomatoes
  • 2 cloves of garlic
  • Salt
  • 1 bouillon cube (optional)
  • Black pepper
  • Extra virgin olive oil

Gradually

  • Start by peeling and dicing the onion and sautéing it in a pan with olive oil. Add the tomato sauce when the onion starts to brown. Reduce the tomato sauce until it changes consistency and set aside.
  • Then fry garlic and spinach in another pan, well cleaned and chopped. As soon as they turn a darker green color, remove them from the heat.
  • Prepare a pot to cook your chickpea and spinach stew. Pour in the concoction of onion and tomato and add approximately 3.5 dl of water. Then add the chickpeas (well drained if canned). Then add salt and pepper to taste and, if desired, a stock cube.
  • After 5 minutes, add the spinach and cook everything together for another 5 minutes. If the pot is too dry, add a little more water.
  • Then turn off the heat and add the hard-boiled eggs, peeled and cut in half. Cover and let stand for a while so that the eggs can taste the sauce. Your tasty, healthy dish is now ready to serve!

Another recipe for stew with chickpeas and spinach

This is an alternative way to prepare a variation of the dish that goes even faster than the previous one. Thus, it is a complete alternative and is also suitable for vegans because it does not contain any eggs or any other ingredient of animal origin.

Ingredients for 2 servings

  • Half an onion
  • 2 cloves of garlic
  • 5 dl of water
  • 3 handfuls of baby spinach
  • 200 grams of cooked or canned chickpeas
  • Salt and extra virgin olive oil

Cooking

  • Peel and finely chop the garlic and onion. Then fry them with a little olive oil in a frying pan or pot. Fry between 3 to 4 minutes on low heat.
  • Wash and strain the spinach leaves at the same time and put them in the pan. Saute for two minutes.
  • Then pour in the cooked chickpeas and sauté for a few minutes. Then cover all the ingredients with the water, add salt and pepper, and cover with a lid. Then cook on low heat, so that all the flavors mix together into a rich stew.
  • Alternatively to the water above, if you have prepared a vegetable broth, you can replace the water with it. The function is the same and the dish will have much more flavor.
  • After 20 minutes, it’s ready to eat!

To create a more pronounced taste, you can add other, optional ingredients to the pot. For example, try celery, peppers, zucchini, or leeks and experiment with spices, among which peppers and bay leaves are worth mentioning.

Chickpea and Spinach Casserole: a dish to get your pulse on

This recipe is a great opportunity to incorporate legumes into the diet.

Legumes are beneficial from a nutritional and health standpoint, and researchers have observed that they help reduce the incidence of certain chronic diseases. But that’s not all, because limiting the intake of animal protein and replacing some of it with more vegetable protein is considered positive on an environmental level.

If you don’t have time to make this stew at dinnertime, you can prepare it the day before (or even earlier so that you have a few portions in the freezer). In fact, it’s almost better because the flavors settle over time and the broth thickens.

Although it’s not a particularly difficult recipe, it can be even easier if you use frozen spinach and canned chickpeas. And if you don’t have these two ingredients, you can vary and use cabbage, Swiss chard, lentils, or beans.

More interesting facts about this stew

If you have problems eating legumes (poor digestion or gas), you can reduce the number of chickpeas and add a little more vegetables. You can also season the pot with cumin, bay leaves, or fennel which can help reduce gas formation.

In summary, chickpeas provide the body with fiber, protein, and slowly absorbed carbohydrates. In addition, spinach is a source of vitamins A, C, and group B as well as minerals such as iron, magnesium, potassium, and phosphorus.

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