Recipe

Ingredients
4 tsp (20 ml) vegetable oil or coconut oil

1 tbsp cumin seeds

1 medium onion, chopped finely (2 cups)

4 tsp grated fresh ginger

1 tsp ground turmeric

1 tsp ground coriander

1 medium sweet potato, peeled & cut into 1/4-

1/2 inch cubes (3 cups)

14 oz can chickpeas, drained and rinsed

14 oz can diced tomatoes with juices

Chana Masala
5 oz package baby spinach

freshly ground black pepper

sea salt to taste

with Sweet
To serve:

white rice or naan bread

cilantro, lime wedges

Potatoes and

Instructions
1. Heat olive oil over medium heat in a large pot or

Spinach
saucepan. When oil is hot enough add cumin

seeds and toast for about 1 minute or until

fragrant and lightly darkened being careful not

to burn them. Toss in the onions and cook until

soft and translucent, about 3-5 minutes.

2. Add the garlic, ginger, turmeric, and coriander.

Spice it up with this flavorful
Stir well to combine and saute for a few

minutes until the garlic softens.

curry packed with vitamins and
3. Add sweet potatoes, chickpeas, tomatoes with

their juices, and coconut milk. Stir to combine, fiber. Serve with rice or naan

cover and simmer over medium heat for 20-30

and garnish with cilantro.
minutes until the potatoes are fork-tender.

Optional: mash some of the potatoes (about

1/3) to thicken the sauce.

4. Stir in the spinach and cook until wilted. Season

with salt and pepper to taste.

5. Serve with white rice and/or naan bread and

garnish with cilantro. Store in an airtight

container in the fridge for 4-5 days or in the

freeze for up to 1 month.

 Vitamin A Fiber Spices
A fat-soluble vitamin found in meat, fish and A type of carbohydrate found in plants that Flavoring dishes and drinks with spices can

dairy products. cannot be digested. reduce the amount of salt or sugar used.

Carotenoid, a form of vitamin A, is a plant Two types of fiber are soluble and insoluble fiber. A high sodium diet worsens high blood pressure.

pigment. It is found in leafy green vegetables, Recommended intake If left untreated, it can lead to kidney disease,

orange and yellow vegetables. Men: 30-38g stroke or heart attack.

RDA Women: 21-25g Recommended intake

Male: 900 mcg Functions Less than 2,3000mg/d or 1 teaspoon

Female: 700 mcg Soluble fiber: forms a gel-like substance when On average, Americans consume 3478mg sodium

Functions dissolved in water. Found in oats, peas, apples, each day

immunity, vision, cellular signaling carrots, and psyllium. Less than 10% of the population meets the

reproduction, cell growth and differentiation Insoluble fiber: promotes digestion, increases recommendation for dietary sodium intake

Deficiency stool bulk. Found in whole grains, beans,

Rare in the United States. Common in developing

countries.
vegetables like cauliflower, green beans and

potetoes
Featured in this dish
Symptoms are night blindness and Bitot's spots. Tips Cumin Seeds
Toxicity Gradually add fiber over a few weeks to avoid

Excess amounts stored in the liver gas, bloating and cramping. Used in China, India, the Middle East and

Symptoms include dizziness, headache, skin Drink plenty of water because fiber absorbs the Mediterranean region. Flavor rice,

irritation, bone/joint pain, coma and death water to make stool soft and bulky. grains, meat, fish, poultry. Commonly added

to curries, stews and meat dishes.

Featured in this dish Featured in this dish Turmeric

Sweet potatoes, baked in skin, Chickpeas, 100g = 6.4 g, 23% DV Added to curries, soups and stews. Also

1 whole = 1,403 mcg, 156% DV used as a medicinal herb in India and China.

Contains an active compound called

curcumin touted for its antioxidant

Spinach, raw, 1 cup (30g) Sweet potatoes, 100g = 4g, 14% DV
properties. Used to add color to dishes
= 141 mcg, 16% DV
thanks to its vibrant hue.

Coriander
Tomatoes, canned with tomato juice,

1 cup (240g) = 48 mcg, 5% DV

Did you know?
The word "curry" is a term invented by British Seeds of the cilantro plant, it is used in

colonists. It is derived from the word "khari/kari" many cuisines around the world to flavor

which means "sauce" or "gravy" curries, soups, stews, salsas and meat

dishes.