Clean Eating Lunch

Spinach and Mashed Potatoes with Chickpeas

and mushrooms
4.916665
Average: 4.9 (12 votes)
(12 votes)
Spinach and Mashed Potatoes with Chickpeas

Spinach and Mashed Potatoes with Chickpeas - Creamy healthy soul food | Photo: Marieke Dammann

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Health Score:
8,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
671
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie671 kcal(32 %)
Protein19 g(19 %)
Fat32 g(28 %)
Carbohydrates74 g(49 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A597 mg(74,625 %)
Vitamin D1.8 μg(9 %)
Vitamin E5.7 mg(48 %)
Vitamin K219 μg(365 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin12.8 mg(107 %)
Vitamin B₆0.8 mg(57 %)
Folate147 μg(49 %)
Pantothenic acid3.4 mg(57 %)
Biotin20.3 μg(45 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C95.7 mg(101 %)
Potassium1,826.4 mg(46 %)
Calcium165 mg(17 %)
Magnesium158 mg(53 %)
Iron7.6 mg(51 %)
Iodine34.3 μg(17 %)
Zinc3.3 mg(41 %)
Saturated fatty acids5 g
Uric acid289 mg
Cholesterol1.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
22 ounces potatoes
salt
½ onion
6 ounces button Mushroom
2 tablespoons olive oil
peppers
4 ounces Baby spinach
7 ounces chickpeas (glass; drained weight)
½ teaspoon Cumin
8 ounces Oat Milk
2 tablespoons vegan Margarine
How healthy are the main ingredients?
potatoOat MilkchickpeasMargarineolive oilsalt
Preparation

Kitchen utensils

1 Small skillet, 1 Skillet, 1 Pot, 1 Knife, 1 Sieve, 1 Peeler

Preparation steps

1.

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.

2.

In the meantime peel half of the onion, cut into fine rings and halve the rings again. Clean and slice the mushrooms.

3.

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.

4.

In the meantime, rinse and drain the spinach in a sieve, put aside.

5.

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.

6.

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.