Spiced chickpea & potato fry-up

BBC Good Food

Ready in: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Vegetarian
Vegan
Dairy Free

Ingredients

  • 300g potato, cut into small pieces
    Produce
  • 2 onions, sliced
    Produce
  • 2 garlic cloves, crushed
    Produce
  • 1 tsp olive oil
    Oil, Vinegar, Salad Dressing
  • 1 tsp each ground coriander, turmeric and mild chilli powder
    Spices and Seasonings
  • 1 tbsp cumin seeds
    Spices and Seasonings
  • 410g tin chickpea, drained and rinsed
    Pasta and Rice;Canned and Jarred;Ethnic Foods
  • 2 tbsp tomato purée
    Canned and Jarred
  • 200g baby spinach
    Produce
  • small bunch coriander, leaves chopped
    Spices and Seasonings
  • wholemeal chapatis, low-fat natural yogurt and mango chutney, to serve
    Pasta and Rice

Steps

  • Boil the potatoes in salted water until just tender. While they are cooking, soften the onions and garlic in the oil in a frying pan for a few mins.
  • Add all the spices, then fry for 1 min more. Stir in the chickpeas and tomato pure with 400ml water, then turn the heat up and bubble for a few mins.
  • When the potatoes are ready, drain and add to the pan. Cook for a few mins until the sauce is thick, stir in the spinach, then season. When the spinach has wilted, scatter with coriander and serve with the chapatis, yogurt and chutney on the side.

Nutrition

  • Calories: 316.7  cal  (15.84%)
  • Fat: 4.75  g  (7.31%)
  • Saturated Fat: 0.57  g  (3.58%)
  • Carbohydrates: 57.15  g  (19.05%)
  • Sugar: 7.92  g  (8.79%)
  • Cholesterol: 0.0  mg  (0.0%)
  • Sodium: 63.22  mg  (2.75%)
  • Protein: 15.7  g  (31.39%)
  • Vitamin K: 250.22  µg  (238.31%)
  • Manganese: 2.57  mg  (128.37%)
  • Vitamin A: 4791.89  IU  (95.84%)
  • Folate: 306.24  µg  (76.56%)
  • Fiber: 12.26  g  (49.02%)
  • Iron: 8.72  mg  (48.45%)
  • Copper: 0.88  mg  (43.87%)
  • Vitamin C: 30.95  mg  (37.51%)
  • Magnesium: 142.4  mg  (35.6%)
  • Potassium: 1082.26  mg  (30.92%)
  • Phosphorus: 293.29  mg  (29.33%)
  • Vitamin B6: 0.55  mg  (27.66%)
  • Selenium: 15.55  µg  (22.22%)
  • Vitamin B1: 0.29  mg  (19.06%)
  • Zinc: 2.67  mg  (17.81%)
  • Calcium: 164.91  mg  (16.49%)
  • Vitamin B2: 0.24  mg  (14.14%)
  • Vitamin B3: 2.69  mg  (13.45%)
  • Vitamin E: 1.76  mg  (11.72%)
  • Vitamin B5: 0.8  mg  (8.02%)

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