Espinacas con garbanzos is a traditional Spanish stew that features tender spinach and hearty chickpeas cooked in a fragrant tomato base. This humble, comforting dish originates from the Andalusia region and is frequently served as a main course or a substantial tapa during cooler months.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Olive oil (41 g)
- 3 cloves Garlic (15 g)
- 1 piece White bread (28 g)
- 1 tsp Smoked paprika (2.2 g)
- 0.5 tsp Cumin powder (1.1 g)
- 0.5 cup Tomato passata (124 g)
- 2 cups Chickpeas (canned and drained) (402 g)
- 500 g Spinach (500 g)
- Salt, to taste
- 1 tsp White vinegar (5 g)
- Ingredients in total: 1.12 kg
- Weight gained in cooking: 81 g (water soaked up)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Heat the olive oil in a wide frying pan over medium heat.
- Fry the bread slice until golden brown on both sides, then remove it from the pan and set aside.
- In the same oil, add the sliced garlic cloves and sauté until they turn light golden, being careful not to burn them.
- Stir in the smoked paprika and cumin powder, cooking for about 30 seconds until fragrant.
- Add the tomato passata and cook for 3 to 5 minutes until it thickens slightly and the oil begins to separate.
- Place the fried bread into a mortar and pestle, crush it into a paste with a splash of water, and add this back to the pan to thicken the sauce.
- Add the drained chickpeas and cook for 5 minutes, stirring gently to coat them in the sauce.
- Add the fresh spinach in batches, stirring until the leaves wilt and reduce in volume.
- Season with salt to taste and stir in the vinegar to balance the flavors.
- Serve warm, ideally accompanied by crusty bread.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 296 kcal | 98.5 kcal |
| Protein | 12 g | 4.01 g |
| Water | 234 mL | 78 mL |
| Sodium | 391 mg | 130 mg |
| Total Carbohydrates | 35.9 g | 12 g |
| Total Fat | 13.6 g | 4.52 g |
| Sugar | 7.18 g | 2.39 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0.32 g | 0.11 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 6.82 mg | 2.27 mg |
| Calcium | 203 mg | 67.5 mg |
| Magnesium | 143 mg | 47.8 mg |
| Potassium | 1,073 mg | 358 mg |
| Iodine | 1.67 mcg | 0.56 mcg |
| Phosphorus | 235 mg | 78.3 mg |
| Zinc | 1.89 mg | 0.63 mg |
| Chloride | 406 mg | 135 mg |
| Selenium | 7.58 mcg | 2.53 mcg |
| Copper | 0.57 mg | 0.19 mg |
| Fluoride | 0.17 mg | 0.058 mg |
| Manganese | 2.31 mg | 0.77 mg |
| Molybdenum | 3.64 mcg | 1.21 mcg |
| Chromium | 0.46 mcg | 0.15 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.81 g | 0.6 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.88 g | 2.63 g |
| Omega-3 Fatty Acids | 0.3 g | 0.099 g |
| Polyunsaturated Fat | 1.95 g | 0.65 g |
| Omega-6 Fatty Acids | 1.64 g | 0.55 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.29 g | 0.097 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.86 g | 2.62 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 10.7 g | 3.57 g |
| Soluble Fiber | 2.29 g | 0.76 g |
| Insoluble Fiber | 7.81 g | 2.6 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 42.3 mg | 14.1 mg |
| Folate (B9) | 429 mcg | 143 mcg |
| Niacin (B3) | 2.06 mg | 0.69 mg |
| Vitamin A | 609 mcg RAE | 203 mcg RAE |
| Thiamin (B1) | 0.28 mg | 0.092 mg |
| Vitamin B6 | 0.48 mg | 0.16 mg |
| Riboflavin (B2) | 0.34 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.48 mg | 0.16 mg |
| Vitamin E | 4.72 mg | 1.57 mg |
| Vitamin K | 615 mcg | 205 mcg |
| Biotin (B7) | 9.09 mcg | 3.03 mcg |
| Beta-Carotene | 7,314 mcg | 2,438 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 73.2 mg | 24.4 mg |
| Leucine | 960 mg | 320 mg |
| Lysine | 757 mg | 252 mg |
| Polyphenols | 610 mg | 203 mg |
| Methionine | 199 mg | 66.5 mg |
| Oxalates | 1,241 mg | 414 mg |
| Threonine | 535 mg | 178 mg |
| Tryptophan | 172 mg | 57.4 mg |
| Valine | 699 mg | 233 mg |
| Flavonoids | 99.8 mg | 33.3 mg |
| Histidine | 458 mg | 153 mg |
| Lutein / Zeaxanthin | 15.4 mg | 5.13 mg |
| Lycopene | 6.83 mg | 2.28 mg |
| Phenylalanine | 740 mg | 247 mg |
| Purines | 123 mg | 41.1 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 621 mg | 207 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 30 mg | 10 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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