SAUTÉED GARLIC SPINACH AND CHICKPEAS

SAUTÉED GARLIC SPINACH AND CHICKPEAS

Sautéed Garlic Spinach and Chickpeas is a simple yet nourishing dish packed with flavour and essential nutrients. The combination of wilted spinach, creamy chickpeas and aromatic garlic cooked in heart-healthy olive oil makes this an ideal choice for a quick, balanced meal. This dish is loaded with vitamins, minerals and plant-based protein, offering a satisfying yet light option that can be served as a main or a side. This recipe is incredibly versatile, making it suitable for various dietary needs, including vegan, gluten-free and low-fat diets. It’s perfect for busy days when you need a meal in minutes while ensuring you get a nutritious boost. Whether paired with rice, quinoa or enjoyed on its own, Sautéed Garlic Spinach and Chickpeas is a flavourful and healthy addition to your meal rotation.

RECIPE CATEGORY

Lunch, Dinner, Side, Snack

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Sauté, One-Pot Wonders, Quick and Easy

OCCASION/HOLIDAY

Spring, Summer, Fall, Picnic, Potluck, Family Reunion

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Vegan, Vegetarian, Wheat/Gluten-Free

DISH TYPE

Salad, Side Dish

INGREDIENTS

• 50g spinach

• 30g cooked chickpeas

• ½ garlic clove, minced

• 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 90 kcal

• Protein: 3g

• Carbohydrates: 7g

• Fats: 4g

• Fibre: 2g

• Sugar: 1g

• Sodium: 5mg

PREPARATION

• Heat the oil: Warm olive oil in a pan over medium flame.

• Sauté the garlic: Add the minced garlic and stir for 30 seconds until fragrant.

• Add chickpeas: Toss in the cooked chickpeas and sauté for 2-3 minutes until they begin to brown slightly and develop a nutty aroma.

• Incorporate spinach: Add the spinach to the pan and cook for 1-2 minutes, stirring frequently, until wilted and evenly combined with the chickpeas.

• Adjust seasoning: Add salt and pepper to taste, stirring everything together to combine flavours.

• Optional additions: Squeeze fresh lemon juice over the dish or sprinkle with red pepper flakes for an extra kick.

• Serve immediately: Enjoy warm as a main dish or side, optionally garnished with additional herbs such as parsley or basil.

PREP TIME

5 minutes

COOKING TIME

5 minutes

TIPS

• Use fresh spinach: Fresh spinach works best, but frozen can be used if drained well and cooked for a slightly longer time.

• Prevent burning: Stir the garlic constantly to avoid bitterness and ensure that it is even cooking.

• Even cooking: Add spinach in batches if using a smaller pan to allow it to cook evenly without overcrowding.

• Extra flavour: Squeeze fresh lemon juice over the dish before serving for a zesty finish that enhances the natural flavours.

• Crispier chickpeas: Cook them for an extra 2-3 minutes to develop a light crunch and enhance their texture.

• Oil alternative: Use a teaspoon of vegetable broth instead of oil for a lower-fat version while keeping the dish moist and flavourful.

• Serving ideas: This dish pairs wonderfully with warm pita bread and rice or is even tossed into a wrap with hummus for a healthier meal.

VARIATIONS

• Protein boost: Add grilled tofu, tempeh or a handful of pine nuts for an extra protein-rich meal.

• Spicy kick: Sprinkle with red pepper flakes, smoked paprika or cayenne pepper to add heat and depth.

• Cheesy option: Top it with crumbled feta, goat cheese or nutritional yeast for a rich, umami flavour.

• Nutty flavour: Stir in a teaspoon of tahini, sesame seeds or chopped almonds to enhance texture and taste.

• Carb addition: Serve over rice, quinoa, whole grain toast or even inside a warm tortilla to turn it into a wrap.

• Extra vegetables: Add sautéed mushrooms, bell peppers or cherry tomatoes to boost the nutrient content and make it more colourful.

• Herb infusion: Mix in freshly chopped parsley, cilantro or basil for an extra layer of freshness and aroma.

• Citrus brightness: A small squeeze of orange or lime juice can provide an interesting citrus note that complements the garlic and chickpeas.

PREPPING AND STORAGE

• Refrigeration: Store in an airtight container in the fridge for up to 2 days to maintain freshness and flavour.

• Freezing: Not recommended, as spinach loses texture and becomes watery when thawed.

• Reheating: Warm in a pan over low heat for 1-2 minutes, stirring occasionally or microwave for 30-60 seconds. If the mixture seems dry, add a small splash of water or broth before reheating.

• Make-ahead tip: Prepare chickpeas in advance and store them separately for quicker cooking. Pre-mince the garlic to save time and make the cooking process even more efficient.