Easy Vegan Spinach Recipe [Nutritional Benefits]
Wholesome Comfort Food
On today’s menu we have a dish that I make at least once a week! The nutritional benefits of this recipe along with my no-fuss attitude towards cooking make this dish irresistible. The two key ingredients are spinach and chickpeas. Both vastly used in vegan dishes because of their rich flavor and nutritional value. This easy vegan spinach recipe can be the perfect comfort food. It has a rustic feel to it! It’s easy to prepare and highly pleasant to the taste.
Spinach leaves are greatly packed with nutrients. Let’s take a look at what spinach is an excellent source of.
100 g of spinach can provide you with:
- 558 mg of potassium (15% DV)
- 3 g of protein (6% DV)
- 469 mg of vitamin A (187% DV)
- 2.2 g of dietary fiber (8% DV)
- 99 mg of calcium (9% DV)
- 28 mg vitamin C (34% DV)
- 483 mg vitamin K (460% DV)
- 2.71 gm of iron (21% DV)
- 79 mg of magnesium (22% DV)
Health benefits of Spinach include improved eyesight, healthy blood pressure, stronger muscles, the prevention of cataracts, atherosclerosis and heart attacks, neurological benefits, bone mineralization, anti-ulcerative and anti-cancerous benefits, skin protection, healthy fetal development, and boosted growth for infants.
It’s no wonder Popeye ate so much spinach all the time!
- Spinach first appeared in England and France in the 14th century, probably via Spain, and it gained quick popularity because it appeared in early spring, when other vegetables were scarce.
- Spinach is mentioned in the first known English cookbook, the Forme of Cury (1390).
- The word spinach comes from the Persian aspānākh, meaning ‘green hand’.
The chickpea is a high protein, high fiber legume that plays a role in reducing the risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
100 g of Chickpeas provide:
- 875 mg of potassium (25%DV)
- 17 g of dietary fiber (68% DV)
- 19 g of protein (38% DV)
- 48 mg of magnesium (14% DV)
- 168 mg of phosphorus (24% DV)
- Ancient people associated chickpeas with Venus because they were said to offer medical uses such as increasing sperm and milk, provoking menstruation and urine, and helping to treat kidney stones.
- In 1793, ground-roast chickpeas were noted by a German writer as a substitute for coffee in Europe.
*DV = Daily Value
Easy Vegan Spinach Recipe
After we’ve mentioned a few things about spinach nutrition and benefits, it’s time to get to our easy vegan spinach recipe! Being nutritious is not enough to make a recipe great. It also has to taste delicious!
Ingredients (4 servings):
- 1 1/2 pounds spinach leaves
- 3/4 cup chickpeas (soak overnight to soften or use canned for convenience)
- 2 cloves chopped garlic (alternatively you can use garlic powder or granules)
- 2 tablespoons tomato paste
- 1 vegetable stock cube
- 2 finely chopped onions
- 1 teaspoon freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- salt (to taste)
- 1 teaspoon smoke paprika (optional)
- Rinse spinach well in cold water
- In a large pot, heat the olive oil and saute the garlic and onions over medium heat for about 1 minute
- Add all the spinach, the salt, pepper, tomato pure and paprika to the pot
- In a separate pot, boil chickpeas until thoroughly cooked (soft)
- Add the chickpeas to the spinach pot and stir
- Add the vegetable stock and cover with water
- Allow to simmer for 5-10 minutes
Serve with some wholewheat bread, plant-based yogurt or some humus and a raw onion salad for maximum indulgence! This easy vegan spinach recipe is the ultimate comfort food! Enjoy!