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Chickpea and vegetable curry with brown rice

Spinach, sweet potato and a spoon of yoghurt on top

🍽️ DinnerServes 4🫘 Beans🥬 Greens🥕 Other vegetables🌾 Whole grains🌿 Herbs and spices

You need

How

  1. Fry the onion, garlic, ginger and curry paste.
  2. Add the sweet potato, tomatoes and chickpeas; simmer 20 minutes.
  3. Stir in the spinach; serve with rice and yoghurt.

✅ Daily Dozen – what it helps with

🫘 BeansBeans and lentils are full of fibre, protein, iron and folate.
🥬 GreensLeafy greens bring folate, vitamin K, nitrates and lutein.
🥕 Other vegetablesDifferent coloured vegetables bring different nutrients – fibre, potassium, vitamins and plant compounds.
🌾 Whole grainsWhole grains keep the bran and germ, with their fibre and minerals.
🌿 Herbs and spicesHerbs and spices add flavour without salt or sugar.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More dinner ideas

Black bean tacos or wrapsEveryone builds their ownBig bean minestrone with wholegrain breadThe Sardinian classic – make double, it's lunch tomorrowBarley and vegetable soupOr lentil soup – with toasted sourdough

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.