A tasty aromatic, vitamin rich, plant based protein dish with lots of fiber and nutrients. If less heat is desired leave out the seeds of the Serrano pepper. You could substitute the fresh garlic and ginger with about 4 tablespoons of the garlic/ginger paste.
3 tablespoons extra-virgin olive oil
½ teaspoon cumin seeds
1 medium red onion, finely chopped (about 1 cup)
1 small Serrano pepper, finely chopped, seeded if desired (1 tablespoon)
2 teaspoons grated garlic
2 teaspoons grated fresh ginger
1 teaspoon ground coriander
1 teaspoon salt
¾ teaspoon chili powder
½ teaspoon garam masala
¼ teaspoon ground turmeric
1 (15-ounce) can no-salt-added diced tomatoes
1½ pounds Yukon Gold potatoes, scrubbed and diced (about 4 cups)
2¼ cups no-salt-added vegetable broth
4 cups chopped baby spinach
2 cups chopped stemmed lacinato kale
1¼ cups frozen peas
Fresh cilantro leaves for garnish (optional)
Step 1
Heat 3 tablespoons oil in a large, deep-sided skillet over medium heat. Add ½ teaspoon cumin seeds; cook, stirring often, until fragrant, about 1 minute. Stir in chopped onion and serrano; cook, stirring occasionally, until the onion is translucent, 2 to 3 minutes. Add 2 teaspoons garlic and 2 teaspoons ginger; cook, stirring often, until fragrant, about 1 minute.
Step 2
Add 1 teaspoon coriander, 1 teaspoon salt, ¾ teaspoon chili powder, ½ teaspoon garam masala and ¼ teaspoon turmeric; cook, stirring constantly, until fragrant, about 2 minutes. Stir in 1 can tomatoes; bring to a simmer over medium heat. Cook, stirring occasionally, until slightly thickened, about 2 minutes.
Step 3
Add diced potatoes; cook, stirring often, until well coated, about 2 minutes. Stir in 2¼ cups broth; increase heat to high and bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, until the potatoes are fork-tender, 15 to 18 minutes.
Step 4
Stir in 4 cups spinach, 2 cups kale and 1¼ cups peas; cook, uncovered and stirring often, until the greens are wilted and the peas are bright green, about 2 minutes. Garnish with cilantro leaves, if desired.
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Dark leafy greens like spinach and kale provide compounds like polyphenols and flavonoids that can reduce the risk of chronic disease, including cancer and cardiovascular disease. In particular, spinach’s compounds may inhibit cancer cell growth. Kale is also an excellent source of vitamin K, which helps support bone health.
Potatoes contain resistant starch, which gets fermented in your body to feed the good bacteria in your gut. As a prebiotic food, potatoes can help improve overall gut health. Be sure to keep the peel on the potato, as you’ll get more fiber. Eating fiber-rich foods can help you feel satiated for longer.
Tomatoes offer anticancer properties due to their abundance of carotenoids, including lycopene, phytoene and phytofluene. Eating cooked tomatoes, in particular, has been shown to reduce the risk of prostate cancer in men. The lycopene in tomatoes may also help tame inflammation and support heart health by preventing plaque buildup in arteries.
Peas are one of the best vegetables to help you poop, thanks to their insoluble fiber. This type of fiber adds bulk to the stool, which helps support regular digestion. Peas are also a good source of magnesium, a key nutrient that supports muscle function.
Leftovers can last 4 days in airtight container in refrigerator. Loosen with more broth if needed.
From Eating Well, April 2025