Spinach and Mashed Potatoes with Chickpeas
Spinach and Mashed Potatoes with Chickpeas - Creamy healthy soul food | Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
This vegetarian dish is packed with plant protein from the chickpeas and iron from the spinach.
For added protein, serve this dish with some smoked or grilled tofu.
(Percentage of daily recommendation)
| Calorie | 671 cal. | (32 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 597 mg | (74,625 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 219 μg | (365 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 20.3 μg | (45 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 95.7 mg | (101 %) | ||
| Potassium | 1,826.4 mg | (46 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 34.3 μg | (17 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 289 mg | |||
| Cholesterol | 1.2 mg | |||
| Complete sugar | 5 g |
Kitchen utensils
Preparation steps
Peel the potatoes and cut into small pieces. Bring salted water to the boil in a pot and add the potatoes. Cook for 15 to 20 minutes until the potatoes are done.
In the meantime peel half of the onion, cut into fine rings and halve the rings again. Clean and slice the mushrooms.
Heat 1 tablespoon of oil in a frying pan. Put onion pieces in the hot pan and fry for two minutes at high heat. Add the mushrooms to the pan and fry them. Reduce heat and fry for three to five minutes until golden brown. Season with salt and pepper.
In the meantime, rinse and drain the spinach in a sieve, put aside.
Rinse the chickpeas in a sieve under running water and drain. Heat the remaining olive oil in a small pan. Add the chick peas and fry over a high heat for three minutes. Swivel regularly so that they do not burn. Season with cumin and pepper and remove from heat.
Drain the potatoes and put them back into the pot. Add the oat drink, vegan margarine, salt and pepper and mash everything until an even puree is formed. Add baby spinach to the pot and fold in until the spinach collapses. Arrange the mashed potatoes with mushrooms and chickpeas on two plates.
