Curried Chickpeas and Black Beans Low Fat
Packed with plant-based protein and warm, aromatic spices, this Curried Chickpeas and Black Beans recipe is a deliciously wholesome dish that's as nourishing as it is flavorful—and it's low in fat! Perfect for a quick weeknight dinner or meal prep, this curry combines creamy chickpeas, hearty black beans, tender spinach, and a fragrant medley of cumin, coriander, turmeric, and curry powder. With fresh hints of ginger, garlic, and lemon juice, every bite bursts with vibrant flavor while staying health-conscious. Ready in just 45 minutes, this one-pot wonder is vegan, gluten-free, and easily customizable for your spice preference. Serve it over brown rice, quinoa, or pair with whole-wheat naan for a satisfying and well-rounded meal.
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Recipe Information
Ingredients
- 1 teaspoon olive oil (or cooking spray for an even lower-fat option)
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1.5 teaspoons curry powder
- 0.25 teaspoon crushed red pepper flakes (optional, for heat)
- 1 can (14.5 oz) low-sodium diced tomatoes
- 1 cup low-sodium vegetable broth
- 1.5 cups cooked chickpeas (or canned, rinsed and drained)
- 1.5 cups cooked black beans (or canned, rinsed and drained)
- 2 cups fresh spinach leaves
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil (or use cooking spray) in a large nonstick skillet or saucepan over medium heat.
Add the chopped onion and sauté for 5-7 minutes until soft and translucent.
Stir in the minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, turmeric, curry powder, and crushed red pepper flakes (if using). Stir well to coat the onions with the spices and cook for 1 minute.
Pour in the diced tomatoes (with their juices) and the vegetable broth. Stir to combine and bring the mixture to a simmer.
Add the chickpeas and black beans to the skillet, stirring to ensure they are evenly coated in the sauce. Reduce the heat to low and let the curry simmer gently for 15-20 minutes, stirring occasionally.
Add the spinach leaves to the skillet, stirring them into the curry until they wilt, about 2-3 minutes.
Stir in the lemon juice and season with salt and black pepper to taste.
Remove from heat and let the curry cool slightly before serving.
Garnish with fresh chopped cilantro, if desired, and serve over brown rice, quinoa, or with whole-wheat naan bread.
Nutrition Facts
Calories |
277 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 683 mg | 30% | |
| Total Carbohydrate | 47.6 g | 17% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 8.6 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 807 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
