A healthy diet recipe is one that is easy and convenient. It also needs to be nutritious and flavorful.

Each ingredient in this recipe brings something unique to the flavor and complete nutrition of this delectable dish. Canned garbanzo beans and frozen peas are full of fiber and protein, which help you feel full and satisfied. Frozen peas and frozen cauliflower are great sources of Vitamin C, while spinach is loaded with Vitamin A. The canned coconut milk brings all the ingredients together in a rich creaminess. Cauliflower is a very nutritious vegetable.

A Healthy Diet Recipe Includes Nutritious Ingredients

Though the most common type of chickpea appears round and beige, other varieties include colors such as black, green, and red. Chickpeas are associated with a number of possible health benefits.

Health Benefits of Chickpeas

1) Diabetes

Chickpeas are particularly high in fiber. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. For people with type 2 diabetes, higher fiber intake may improve blood sugar, lipid, and insulin levels. The Dietary Guidelines for Americans recommends a minimum of 21 to 25 grams (g) of fiber per day for women and 30 to 38 g per day for men.

2) Bone health

The iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K in chickpeas all contribute to building and maintaining bone structure and strength.

Both phosphate and calcium are both important in bone structure and bone matrix formation requires the mineral manganese. Iron and zinc play crucial roles in the production and maturation of collagen.

3) Blood pressure

Maintaining a low-sodium (low-salt) intake is essential for maintaining a low blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of United States adults meet the daily 4,700-milligram recommendation.

4) Heart health

The high fiber, potassium, vitamin C, and vitamin B-6 content all support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

5) Cancer

Although the mineral selenium is not present in most fruits and vegetables, it can be found in chickpeas. It helps the enzymes of the liver to function properly and detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.

Cauliflower Chickpea Curry & Quinoa

Try this healthy diet recipe. It is a winning combination of nutritious and delicious. After all, eating well should be tasty.

INGREDIENTS (2 servings)

  • 1 can no-salt garbanzo beans
  • 2 cloves garlic
  • ¾ cup low-fat canned coconut milk
  • 1 tbsp + 1 tsp curry powder
  • 2 cups water
  • 1 cup quinoa
  • 4 cups frozen cauliflower
  • 1½ cups frozen peas
  • 8 cups spinach
  • Salt & pepper to taste


  1. Produce Prep: Rinse produce. Rinse and drain the canned garbanzo beans. Mince the garlic.
  2. In a large pan or wok on medium heat, warm the canned coconut milk, curry powder, and garlic for 3 minutes.
  3. Add the water and quinoa and turn heat to medium-high. Once boiling, reduce heat to low and simmer for 10-12 minutes, or until quinoa is almost done.
  4. Add the frozen cauliflower, beans, frozen peas, and an additional 3 tablespoons of water per person. Stir and continue cooking until the frozen cauliflower is completely warm and tender.
  5. Turn off the heat and add the spinach, allowing it to gently cook by the heat of the dish.
  6. Season gradually with salt and pepper, until it’s just right!

Kid-Friendly Tip: This is usually a kid-pleaser, but sometimes kids just like a simple meal without all the frills. If you’re worried about how this will go over with your child, just heat the beans and frozen cauliflower in a separate pan and forget the coconut curry seasoning. For an even bigger winner, brown the frozen cauliflower (coated lightly in olive oil and salt if desired) under the broiler until golden brown. Crispy roasted cauliflower is always a winner! Serve the spinach fresh with warmed beans, both lightly oiled and salted if desired and cauliflower on the side.

Note: Feel free to use fresh instead of frozen cauliflower, and spinach can be switched out for kale or another hardy green.Click here for a healthy diet recipe from The Blue Zones