Indian Chickpeas with Spinach and Potatoes
This colorful and flavorful Indian curry is simple to make. If you prefer, use 1 lb. of boneless, skinless chicken breast instead of the chickpeas. If these ingredients are unfamiliar to your kids, you may need to start them off with the naan dipped in a little bit of the mixture until their taste buds mature.
Ingredients
- 1 Tbsp. vegetable oil
- 1 yellow onion diced
- 1 Yukon Gold or white potato peeled and diced into 1/2-inch pieces
- 10 oz. frozen chopped spinach or use 6 – 9 oz. fresh baby spinach
- 1 red bell pepper diced
- 1 tsp. ground cumin
- 1 Tbsp. curry powder or to taste
- 15 oz. canned chickpeas (garbanzo beans) with their liquid, or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can
- 1/4 cup raisins
- 1/2 lemon juice only, about 2 Tbsp.
- 1/4 tsp. salt or to taste
- 1/8 tsp. black pepper or to taste
- 1 cup plain low fat yogurt for serving (optional)
Instructions
- In a large heavy skillet, heat the oil over medium heat. Sauté the onions and potatoes, stirring occasionally, until the onions are softened, about 5 minutes.
- Meanwhile, defrost the spinach, drain it thoroughly (press it with a bowl or your hands to squeeze out the extra liquid) and set that aside.
- To the onions and potatoes in the skillet, add the bell peppers, cumin and curry powder.
- Cover and continue to cook for about 5 more minutes.
- Stir in the chickpeas and the raisins, and cook for about 5 more minutes, until the potatoes are fork-tender.
- Add the defrosted (or fresh) spinach and the lemon juice and heat it through for a couple more minutes (if using fresh, until it is wilted).
- Season it with salt and pepper to taste.
- Serve the curry mixture immediately, topped with a spoonful of yogurt, if desired, or refrigerate it for up to 3 days.
Slow Cooker Directions
- Omit the oil. Combine all ingredients except the yogurt in the slow cooker and cook on low for 7 - 8 hours (or longer if necessary) or on high for 3 - 4 hours.(Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion and the bell pepper, peel and dice the potato and store it covered with water to prevent browning, defrost the spinach, juice the lemon, or fully prepare and refrigerate the dish.
Scramble Flavor Booster: Use spicy curry powder and serve it with chutney on the side.
Tip: Raisins, a food that often appeals to both kids and adults, are great for you! The Journal of Food Science found that raisins pack a nutritional punch. They can reduce the risk of cardiovascular disease and improve blood sugar control. So sprinkle some raisins into trail mix, cereal, yogurt or more savory foods like this dish.
Nutritional Information Per Serving (% based upon daily values): Calories 260, Total Fat: 6g, 9%; Saturated Fat: 1g, 5%; Cholesterol: 0mg, 0%; Sodium: 380mg, 16%; Total Carbohydrate: 47g, 16%; Dietary Fiber: 9g, 36%; Sugar: 14g; Protein: 10g
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