Chickpea & Spinach Stew
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.
1 serving
40 min(10 prep + 30 cook)
490g total
Nutrition per serving
724
kcal
Calories
34.3
g
Protein
101.4
g
Carbs
24.1
g
Fat
Ingredients (8)
Total recipe724 kcal · 34.3g P · 101.4g C · 24.1g F
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.