Chickpea and spinach pan with tomatoes

Chickpea and spinach pan with tomatoes: a well-spiced pan dish with chickpeas, baby spinach, tomatoes, garlic and olive oil – satisfying and easy for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 350 kcal per serving
• Protein: 16 g
• Fat: 10 g
• Carbs: 45 g

Ingredients

• 1 tin of chickpeas
• 200 g baby spinach
• 1 onion
• 2 garlic cloves
• 1 tin of chopped tomatoes
• 1 squeeze of lemon juice or a dollop of soya yoghurt
• 2 tbsp olive oil
• ½ tsp ground coriander
• 1 tsp ground cumin
• 1 tsp turmeric

Method

You’ll need: frying pan · wooden spoon

1. Heat the olive oil in a large frying pan. Soften the onion and garlic over a medium heat until translucent.
2. Add the cumin, turmeric and ground coriander and toast briefly until fragrant. This makes the flavours rounder and fuller.
3. Add the chickpeas to the pan and mix with the spices. Stir in the chopped tomatoes, season with salt and pepper and simmer everything gently for 5–7 min.
4. Add the baby spinach to the tomato sauce a little at a time. Wait briefly until it wilts, then gently fold it in.
5. Take the pan off the heat and let it stand briefly. That way the tomatoes, spices and spinach come together even better.
6. Serve in bowls with a squeeze of lemon juice or a dollop of soya yoghurt.

Good to know

I especially love a meal like this on long days: warm, well-spiced and on the table without much effort. The pan is uncomplicated and honest, and it still tastes like more than an everyday meal.

Swaps

Chickpeas → white beans or lentils (similar protein content, more variety) Tin of chopped tomatoes → fresh chopped tomatoes or passata without additives (often less processed, fresh flavour) 2 tbsp olive oil → avocado or a little tahini + water for frying/thickening (a different fat source, creamy texture; tahini contains sesame)

Allergens

The dish is naturally free from milk and egg; the main allergen to note is soya if you use soya yoghurt. Usually good for children, and fine in pregnancy if the ingredients are fresh and prepared hygienically.

Frequently asked questions

Do chickpeas naturally contain iron?

Yes, chickpeas provide iron as well as magnesium and manganese. A squeeze of lemon juice also adds a little vitamin C and a fresh note to the dish.

What's in spinach nutritionally?

Spinach provides folate, vitamin K, potassium and carotenoids, among other things. The exact amounts vary with variety, season and preparation.

Are tinned tomatoes worse than fresh ones?

Not necessarily. Tinned tomatoes also contain nutrients, including lycopene, and they work especially well in cooked dishes like this one.

Does turmeric add much nutritionally to a dish like this?

Turmeric contains plant compounds such as curcuminoids. In the small amounts used in cooking, it mainly adds flavour and its golden colour to the dish.

Why do chickpeas sometimes cause bloating?

They contain fibre and certain carbohydrates. Rinsing them thoroughly and getting used to pulses gradually often helps.

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