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Volume eating for fat loss. Chickpeas are one of the lowest GI legumes (GI 28) — high fiber and resistant starch slow digestion dramatically. Spinach adds iron, folate, and vitamin K. One bowl keeps you full for 4–5h. Squeeze lemon at serving to enhance non-heme iron absorption.
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Total Weight (g)
Prep Time (min)
Cook Time (min)
Instructions
1. If using dried chickpeas: soak overnight, boil 45–60 min until tender. Drain. (For speed: use canned chickpeas — rinse well to remove excess sodium.) 2. Sauté onion in olive oil on medium heat 5 min until translucent. 3. Add garlic and cumin, cook 1 min until fragrant. 4. Add tomato paste and 150ml water. Stir, cook 3 min. 5. Add chickpeas. Simmer 10 min to absorb flavour. 6. Add spinach, stir until wilted (2 min). Season with salt. 7. Serve with a squeeze of lemon.
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Ingredients
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Chickpeas (Garbanzo Beans, Raw)
120 g
Spinach (Raw)
200 g
Tomato Paste
40 g
Onion (White, Yellow or Red, Raw)
100 g
Garlic (Raw)
10 g
Olive Oil
15 g
Cumin (Ground)
2 g
Salt
2 g
Total Nutrition
Calories
724
Protein
34.3g
Carbs
101.4g
Fat
24.1g
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