Of which 5.8 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Iron (spinach and chickpeas) · Fiber (chickpeas)
Allergens none
Chickpeas with spinach
The one-pot Portuguese classic, ready in half an hour.
Ingredients
- 500 g (1 lb) cooked chickpeas, drained — about 2 cans
- 200 g (7 oz) fresh spinach
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 400 g (14 oz) diced tomatoes
- 1 tsp sweet paprika (2 g)
- 1 tsp cumin (2 g)
- 2 tbsp olive oil (20 g / ¾ oz)
- 200 ml (¾ cup) water
- salt, to taste
Method
- Heat the olive oil in a saucepan. Sauté the onion and garlic for 4 minutes.
- Add the tomatoes, sweet paprika and cumin and let it simmer for 8 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.