Spanish · lunch, side
Espinacas con Garbanzos (Andalusian Spinach and Chickpeas)
Espinacas con garbanzos
Video by Andalucía Videorecetas on YouTube, in Spanish · Open on YouTube
- Vegan
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
15 g fibre and 17 g protein a serve (29 g net carbs) from chickpeas and almost 1 kg of spinach — vegan, and rich in folate, vitamin A, iron and magnesium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Bring a pot of water to the boil, add salt and the spinach and cook for 10–12 minutes. Drain in a colander, pressing out as much water as you can. 1:00
- Heat a little olive oil in a large frying pan and fry the slice of bread until golden on both sides. Lift it out. 1:34
- Put the well-drained spinach into the same pan, then add the cooked chickpeas. 2:04
- Make a majado: in a mortar crush the 2 garlic cloves, add the fried bread and pound it, then stir in 20 ml vinegar. 2:14
- Add the majado to the pan with the smoked paprika and a splash of water. Stir everything well, cover and let it cook gently. 2:43
- Grind the coriander seed, cumin and peppercorns. Adjust the salt, stir in the ground spices and cook for 25–30 minutes more until thick and well flavoured. 3:15
Tip. Serves 4 (our estimate) as a light main, or 6–8 as a tapa. In Seville it's eaten as a tapa with bread. Canned chickpeas work well: about 1½ × 400 g cans, drained.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 37%
- Protein 22%
- Fat 41%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 69% of the 29 g of net carbs come from the chickpeas. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High917%
1101 µg a serve, mostly from fresh spinach (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High154%
614 µg a serve, mostly from fresh spinach (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High125%
1129 µg a serve, mostly from fresh spinach (93%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High72%
65 mg a serve, mostly from fresh spinach (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High59%
11 mg a serve, mostly from fresh spinach (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High58%
242 mg a serve, mostly from fresh spinach (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High50%
7.5 mg a serve, mostly from fresh spinach (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High41%
0.7 mg a serve, mostly from fresh spinach (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High36%
1680 mg a serve, mostly from fresh spinach (75%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 High29%
0.5 g a serve, mostly from fresh spinach (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High27%
3 mg a serve, mostly from chickpeas (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium High23%
303 mg a serve, mostly from fresh spinach (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium Source15%
8.5 µg a serve, mostly from chickpeas (44%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 2
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Andalucía Videorecetas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.