Spiced Chickpea and Spinach Curry

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Spiced Chickpea and Spinach Curry

Introduction

Spiced Chickpea and Spinach Curry is a wholesome, plant-based dish rooted in Indian cuisine but loved worldwide for its rich flavors, simple preparation, and impressive nutritional value. Made with pantry staples like chickpeas, tomatoes, and aromatic spices, it’s a go-to meal for vegetarians, vegans, and curry lovers alike. Perfect for both quick dinners and meal prep, this curry is warming, satisfying, and nourishing.

History

Curry is a term broadly used in the West to describe a variety of spiced dishes that originated in the Indian subcontinent. The use of legumes like chickpeas (known as “chana” in Hindi) dates back to ancient times in Indian cuisine, prized for their nutritional density and long shelf life. Spinach (“palak”) has also been a staple green in India, known for its cooling properties and richness in iron. The fusion of chickpeas and spinach into a tomato-onion gravy laced with spices is a beloved classic known as *“Chana Palak”

ingredient

For 4 servings:

  • 2 tablespoons oil (olive or vegetable)
  • 1 large onion, finely chopped
  • 3 garlic cloves, minced
  • 1 tablespoon grated fresh ginger
  • 1-2 green chilies, chopped (optional)
  • 2 teaspoons cumin seeds
  • 1 teaspoon turmeric powder
  • 1.5 teaspoons ground coriander
  • 1 teaspoon garam masala
  • 1 teaspoon paprika or Kashmiri chili powder
  • 1/2 teaspoon ground cinnamon (optional)
  • 1 (400g) can chopped tomatoes (or 3 medium fresh tomatoes)
  • 2 (400g) cans chickpeas, drained and rinsed
  • 4 cups fresh spinach (or 1 cup frozen spinach)
  • 1 cup coconut milk (or 1/2 cup water for lighter version)
  • Salt to taste
  • Fresh cilantro, chopped (for garnish)
  • Lemon wedges (for serving)

Method & Instructions

Step-by-step:

  1. Heat the oil in a large pan over medium heat.
  2. Add cumin seeds and let them sizzle for 30 seconds until fragrant.
  3. Add the onion and sauté for 5–6 minutes until golden brown.
  4. Stir in the garlic, ginger, and green chili (if using). Cook for 1 minute.
  5. Mix in turmeric, coriander, paprika, cinnamon, and garam masala. Cook for 30 seconds to bloom the spices.
  6. Pour in the chopped tomatoes and cook for 5–7 minutes until the tomatoes reduce and the oil separates.
  7. Add chickpeas and stir well to coat them in the masala.
  8. Pour in the coconut milk (or water). Simmer for 10 minutes.
  9. Stir in the spinach and let it wilt for 2–3 minutes.
  10. Season with salt and adjust spices as desired.
  11. Garnish with cilantro and a squeeze of lemon juice.

Formation of Flavor

  • Base: Onion, garlic, and ginger provide the deep, savory foundation.
  • Aromatics: Cumin, coriander, and garam masala add complexity.
  • Tomato acidity: Balances the earthy chickpeas and creamy coconut.
  • Bitterness of spinach: Complements the warmth of the spices.
  • Coconut milk: Smooths and harmonizes all the elements into a creamy curry.

Health Benefits

  1. Chickpeas – High in protein, fiber, iron, and folate; promotes heart health.
  2. Spinach – Rich in vitamins A, C, K, and iron; good for vision and blood health.
  3. Spices – Anti-inflammatory and digestion-boosting (turmeric, cumin, ginger).
  4. Coconut milk – Adds healthy fats that aid in nutrient absorption.
  5. Tomatoes – Source of lycopene, beneficial for heart and skin health.

Nutrition (Per Serving – Approximate)

  • Calories: 320 kcal
  • Protein: 12g
  • Fat: 14g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Iron: 25% RDI
  • Vitamin A: 80% RDI
  • Vitamin C: 40% RDI

Lovers of the Dish

  • Vegans & Vegetarians: A high-protein meatless meal.
  • Fitness Enthusiasts: Low in fat and high in fiber.
  • Curry Lovers: Perfect for spicing up the dinner rotation.
  • Budget Cooks: Made entirely with pantry staples.
  • Meal Preppers: Tastes even better the next day.

Serving Ideas

  • Serve with steamed basmati rice, naan, or quinoa.
  • Add a dollop of plant-based yogurt for a cooling effect.
  • Pair with mango chutney or pickled onions for extra zing.

Variations

  • Add sweet potatoes or cauliflower for more veggies.
  • Use kale or swiss chard instead of spinach.
  • Make it spicy with more chili or a dash of cayenne.
  • Stir in tofu cubes for an extra protein punch.

Conclusion

Spiced Chickpea and Spinach Curry is more than just a recipe — it’s a celebration of flavor, nutrition, and culinary heritage. Whether you’re embracing a plant-based diet or just in need of a comforting bowl of goodness, this dish has everything: warmth, richness, and nourishment

Lovers of the Dish (Again!)

From Indian grandmothers who’ve passed this recipe down through generations, to busy professionals meal-prepping for the week, to health-conscious foodies all over the world — this curry is a shared treasure.

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