This is one of my favorite vegetarian dishes, and it’s pretty healthy. This is a recipe my wife uses, and I would recommend it to anyone interested in watching their diet. It is a more interesting way to eat something that many might have considered to be a boring food. If you are looking for a healthy way to increase the fiber in your diet, then chickpeas are certainly an option.
A word of caution: Chickpea Curry can be a spicy dish and typically I prefer it to be spicy.
Why it’s good for your health
According to livestrong.com, Chickpeas are rich in dietary fibers, both soluble and insoluble, that may help reduce cholesterol levels. Chickpeas are unique from other legumes in their lipid content. In a study appearing in the 2006 “Annals of Nutrition and Metabolism” found total serum and low-density lipoprotein cholesterol levels are significantly lowered by a chickpea-supplemented diet, compared with the wheat-supplemented diet. Findings were that the chick-pea diet had lower protein and monounsaturated fat and higher carbohydrate intake. Serum lipids differences were due to polyunsaturated fatty acid and dietary fiber contents of the two-intervention diets. A one-cup serving of boiled chickpeas delivers 12 grams of fiber, which is nearly 50 percent of the recommended daily intake of 20 to 30 grams, according to Harvard School of Public Health, chickpeas may help prevent elevated blood sugar levels, making them a good choice for diabetics or if you have insulin-resistance or hypoglycemia. A U.S. patent application from Jumpsun Bio-Medical Shanghai Company Ltd. conducted studies of chickpeas for prevention and treatment of obesity and non-insulin dependent diabetes. The effects on mice proved that chickpeas not only decreased triglyceride, cholesterol and LDL levels, but found improvement in the hypo-sensitivity to insulin.
- 1 large red onion chopped
- 2 (15 ounces) cans of chick peas drained
- 4 roma tomatoes chopped
- 1 (9 ounce) package fresh baby spinach
- 1/2 cup plain 2% greek yogurt
- 1 teaspoon salt
- 1 1/2 teaspoon ground cumin
- 1 teaspoon ground cilantro
- 1/2 teaspoon garam masala
- 1/2 teaspoon fresh ground black pepper
- 1 teaspoon minced garlic
- 1 bay leaf
- 1/2 cup fresh cilantro chopped
- 1 1/2 tablespoons canola oil
In a large pot, over medium to high heat add oil and onions and cook until onions turn golden brown. Add garam masala, cumin, ground cilantro, black pepper, minced garlic, and bay leaf; cook for 3-5 minutes stirring constantly. Add tomatoes, cook for another 5 minutes, stirring occasionally. Add chickpeas and spinach; cook until spinach wilts. Remove from heat and stir in yogurt, salt and cilantro.