Delicious Vegan Dinner Ready in 30 Minutes: Butter Chickpeas
Mar 10, 2020
It happens to the best of us.
It happened to me yesterday.
Maybe it has happened to you too, at one time or another.
I'm talking about when it's 5:40 p.m. Everyone in your household (including you!) is hungry. Maybe even on the edge of "hangry".
But there are no fragrant culinary smells wafting from the vicinity of your kitchen stove. Not a single one.
No promise that "Dinner will be ready soon".
What's a person to do?
One could, I suppose, make a quick and desperate run to the local McFast food joint. (Not recommended.)
Or one could pull out this recipe for Butter Chickpeas. (Highly recommended!)
It's quick. It's easy. It's totally divine!
And so, so nourishing!
Here are five fabulous anti-cancer reasons why:
- Spinach contains lutein, which protects us against cell damage.
- Spinach is one of the richest vegetarian sources of folate, a nutrient for which we develop an increased need during illness, injury, surgery, or any time of stress.
- Spinach contains a compound called monogalactosyl diacylglycerol (MGDG)—try saying that five times real fast! Research has revealed a synergistic effect with the preaddition of MGDG with chemotherapy (in this case, gemcitabine) on human pancreatic cell lines, enhancing cell-growth suppression and inducing apoptosis (cell death) more effectively than by chemo alone.
- Spinach is rich in chlorophyll, the green pigment essential in photosynthesis, allowing plants to absorb energy from light. When we eat chlorophyll-rich foods we absorb their energy.
Furthermore, chlorophyll has been shown to serve as an excellent detoxifier and liver protectant against aflatoxin, a carcinogen produced by certain fungi that may be present in contaminated crops subject to warm and humid conditions.
- Onions contain an antioxidant flavonoid called quercetin, particularly active against melanomas. It inhibits the expression of mutant p53 genes, slows down the division of cancer cells, and can bind to estrogen receptors to inhibit the growth of breast cancer cells.
- Garlic contains the phytochemical, allyl sulfide, which increases liver enzymes to detoxify carcinogens and help to prevent the initiation, promotion, and recurrence of many cancers.
- Tomatoes are rich in lycopene content, a powerful antioxidant associated with many health benefits such as sun protection and improved heart health, as well as a lower risk of certain types of cancer such as those of the breast, cervix, mouth, pharynx, esophagus, stomach, bladder, and colon.
Lycopene has been shown to suppress the cancer-forming actions of oxidation, inflammation, angiogenesis, and cell proliferation and migration for multiple cell types.
- Tomatoes are a good source of vitamin C, vitamin K1, folate, and potassium. These are all nutrients we need for health!
- Legumes of all kinds (including chickpeas) are very high in soluble and insoluble fibres, which help to stabilize blood sugar; improve insulin sensitivity; decrease absorption of harmful estrogens; speed up bowel elimination and excretion of toxins from the liver; and help maintain the integrity of the intestinal flora, which is necessary for a healthy immune system.
A long-term scientific study concluded that bean intake (along with greens) is the most protective dietary predictor of survival among the elderly!
And now, for the recipe. Bon appétit!
2 tablespoons coconut oil
2 cloves garlic, minced
1 medium onion, diced fine
2 tsp curry powder
2 tsp garam masala
1/2 tsp Himalayan salt
1/4 tsp pepper
1 796 ml can diced tomatoes
1/3 cup nut butter of choice
1 540 ml can chickpeas, drained and rinsed
4 cups baby spinach (approx)
1/2 cup cilantro, chopped
- You'll want to make sure you have something over which to serve this yummy, saucy dish once it is ready. Rice or quinoa are nice with this, so put that to cook first (according to package directions.)
- In a large skillet, add oil and onion, and cook until onion is soft and fragrant.
- Add garlic and all the spices, and cook while stirring for about a minute.
- Add tomatoes. Bring mixture to a boil. Reduce heat and simmer, stirring frequently, until sauce is thickened. This may take about 15 minutes.
- Add nut butter and 1/3 cup water. Stir until smooth.
- Add in chickpeas, and cook until heated through.
- Stir in spinach and cilantro. When the spinach has wilted slightly, it is ready to serve.