Yogurt, chickpea & spinach curry

Serve this light and creamy chickpea curry with a half-quinoa, half-rice mixture for more fibre and protein. It’s healthy and low in fat and calories

1 tbsp rapeseed oil
1 red onion , finely chopped
1 tsp cumin seeds
2 large garlic cloves , grated
50g ginger , peeled and grated
1-2 green chillies (optional; deseeded for less heat, if you like), finely chopped
300g tomatoes , finely chopped
1 tsp ground turmeric
1 tsp ground coriander
100g natural yogurt
570g jar chickpeas in water , or 2 x 400g cans chickpeas
1 tsp dried fenugreek (optional)
320g baby spinach leaves
100g basmati rice
100g quinoa

To make the quinoa rice, rinse the rice well, then put in a large pan with the quinoa and 1.5 litres boiling water. Cook for 12-14 mins, or until tender. Drain and set aside.
Meanwhile, heat the oil in a large saucepan over medium heat and fry the onions for 12 mins until soft and lightly browned. Stir in the cumin seeds, followed by the garlic, ginger and half the chilli, if using. Cook for 1 min, stirring continuously to prevent the garlic from burning.
Add the tomatoes, turmeric, coriander and a big pinch of salt. Cook for about 15 mins until the tomatoes have softened. Transfer the mixture to a blender. Add the yogurt and blitz until smooth, then return to the pan.
Add the chickpeas along with the liquid from the jar or cans (this helps thicken the sauce and give it a glossy finish). Bring to a simmer, cover and cook over a medium heat for 5-10 mins until the oil starts to separate on the surface.
Stir in the fenugreek (if using) and spinach and cook until wilted. Add a splash of water if needed to adjust the consistency. Season to taste, then serve.