Happy New Year! I hope you all had a fantastic Christmas full of fun, with a little bit of me-time squeezed in there too. And how are those New Year’s resolutions going? Are you even a New Year’s resolution kind of person? If you are, then stick with it—it will be worth it. To be honest, I don’t usually make a resolution, but this year I’ve decided to set myself a 2019 challenge. Let me explain.
The 2019 Challenge: Eat Everything from the 5-a-Day Chart
A couple of months ago, while reading a back copy of a popular food magazine, I came across a pull-out poster all about your 5-a-day. I stuck it to the back of a cupboard in the kitchen so we could all keep an eye on what we were eating. It was interesting to see what actually counts towards your 5-a-day, and it certainly helped us increase the amount of fruit and veg we consumed. Recently, I’ve been doing some reading on nutrition and the importance of not only eating lots of fruit and veg, but also eating a wide variety. Looking at the chart, I realised there were 14 items featured that I probably hadn’t eaten at all this year. That realisation sparked the idea to challenge myself to eat everything from the chart at least once in 2019.
So, what are going to be the real challenge foods? Thankfully, most of the foods on the chart are pretty readily available in the UK, at least for some of the year, though I think getting hold of damsons will be difficult—I’ll probably have to pick them myself. And I have no idea what to do with them apart from make damson gin. Does that count? The foods on the chart that I don’t like will also be a challenge. These include prunes, swede, turnip, marrow and broad beans—some childhood memories are surfacing! However, I am a big believer in the theory that if you eat something often enough, and if it’s prepared well, you develop a taste for it. I’ll keep you up to date on my journey, and it will hopefully inspire some new ideas and recipes, and give me a taste for a few things I’ve historically put on the sidelines.
“I am a big believer in the theory that if you eat something often enough, and if it’s prepared well, you develop a taste for it.”
Why Variety Matters: The Nutritional Case for Eating the Rainbow
We all know we should eat at least five portions of fruit and vegetables a day, but the message about variety is just as important. Different coloured fruits and vegetables contain different combinations of vitamins, minerals, and phytonutrients—the compounds that give plants their vibrant colours and many of their health benefits. For example, red fruits and vegetables like tomatoes and red peppers are rich in lycopene, a powerful antioxidant, while dark leafy greens like spinach are packed with iron, calcium, and folate. By eating a wide range, you’re giving your body a broader spectrum of nutrients and protective compounds. Research also suggests that a diverse diet supports a healthy gut microbiome, as different fibres feed different beneficial bacteria. So eating the rainbow isn’t just a pretty phrase—it’s a practical way to optimise your health.
This is why my 2019 challenge is so appealing to me. It’s not just about ticking boxes; it’s about expanding my culinary horizons and improving my overall diet. Even the foods I think I don’t like can be transformed with the right recipe. Take swede, for example—I’ve had it boiled to mush, but roasted with herbs and a drizzle of olive oil, it’s completely different. Broad beans are another one; I used to hate the texture, but lightly steamed and tossed with lemon and mint, they’re a revelation. The challenge isn’t just about eating these things once—it’s about finding ways to genuinely enjoy them, so they become a regular part of my diet.
Introducing Vegan Spanish Chickpeas with Spinach
At this time of year, it’s common to set some healthy eating goals after all the festive overindulgence, even if it isn’t a specific resolution. I’ve decided to share my recipe for Vegan Spanish Chickpeas with Spinach because it ticks so many healthy eating boxes and will help me get three of the vegetables off my list: spinach, tomatoes, and onions. This is a fantastically easy, low-fat, low-carb, vegan recipe that you can have on the table in 20 minutes. It’s one of my “oh my goodness, it’s 5.30 and I still haven’t started dinner” saviours. It’s also incredibly versatile—you can serve it as a main with crusty bread or rice, or as a side dish, and it’s even better the next day for lunch.
The dish is inspired by the classic Spanish tapas of espinacas con garbanzos, where chickpeas and spinach are simmered in a smoky, garlicky tomato sauce. Traditionally it might include a bit of chorizo or paprika, but this version is completely plant-based. The key is to use good-quality smoked paprika, which gives that deep, almost meaty flavour without any meat. It’s one of those pantry-friendly recipes that you can throw together with things you likely already have: a can of chickpeas, a bag of spinach, a tin of tomatoes, an onion, garlic, and a few spices. It’s comforting, satisfying, and full of flavour—proof that healthy eating doesn’t have to be boring.
If you’re looking for other quick and healthy vegan dishes to add to your rotation, you might also enjoy my Sweet Potato Curry Any Way You Want It, which is just as flexible and perfect for using up whatever veg you have. Or if you’re in the mood for something creamy but still plant-based, my Creamy Roasted Red Pepper Pasta is a winner.
The Recipe: How to Make Vegan Spanish Chickpeas with Spinach
Here’s how I make it, though feel free to adjust to your taste. The quantities are forgiving, so don’t stress if you have a bit more or less spinach or an extra tomato.
Ingredients
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon chilli flakes (optional, for a bit of heat)
- 1 x 400g tin chopped tomatoes
- 1 x 400g tin chickpeas, drained and rinsed
- 200g fresh spinach, roughly chopped
- Salt and black pepper to taste
- A squeeze of lemon juice (optional)
Method
Heat the olive oil in a large frying pan or shallow casserole over medium heat. Add the onion and cook gently for about 5 minutes until softened but not browned. Add the garlic, smoked paprika, cumin, and chilli flakes (if using), and stir for another minute until fragrant. Pour in the chopped tomatoes and bring to a simmer. Add the chickpeas and let everything bubble away for about 10 minutes, stirring occasionally, until the sauce has thickened slightly. Then add the spinach in handfuls, stirring until it wilts down into the sauce. This will only take a couple of minutes. Season with salt and pepper, and add a squeeze of lemon juice if you like a bit of brightness. Serve hot, with crusty bread or rice if desired.
This recipe is naturally gluten-free and can be made oil-free by sautéing the onion in a splash of water or vegetable stock. It’s also a great base for experimentation—add some roasted red peppers, a handful of olives, or a spoonful of capers for extra Mediterranean flair.
How This Dish Supports the Challenge
As I mentioned, this recipe helps me tick off three vegetables from my 5-a-day chart: spinach, tomatoes, and onions. Spinach is a powerhouse of nutrients, rich in iron, vitamin K, and folate. Tomatoes are a great source of vitamin C and lycopene, and onions provide prebiotic fibre that feeds your good gut bacteria. Combined with chickpeas, which are an excellent source of plant-based protein and fibre, this dish is a complete meal that will keep you full and satisfied. It’s low in fat and low in carbs if you skip the bread, making it perfect for anyone watching their intake after the holidays.
For me, this dish is a reminder that eating a variety of vegetables doesn’t have to be a chore. It’s delicious, comforting, and quick enough for a weeknight. If I can make dishes like this with the vegetables I’m less fond of, then the challenge will be a breeze. And who knows—by the end of the year, I might even have a damson recipe worth sharing!
Tips for Setting Your Own Food Challenge
If my 2019 challenge has inspired you to set your own, here are a few tips to make it successful:
- Start small: You don’t have to eat 14 new foods. Pick a smaller number or focus on one food group, like trying a new leafy green each week.
- Make it fun: Involve your family or friends. Turn it into a game or a social event—cook a new vegetable together and compare notes.
- Be flexible: If you can’t find a particular ingredient, don’t stress. Swap it for something similar or wait until it’s in season.
- Document your journey: Keep a note on your phone or a journal. You’ll be surprised how much you achieve by the end of the year.
Remember, the goal is to expand your palate and improve your health, not to add pressure. If you try something and genuinely don’t like it after a few attempts, that’s okay—move on to something else. The important thing is to keep exploring.
Join Me on This Journey
I’ll be sharing my progress throughout the year, along with new recipes inspired by the challenge. Have you set yourself a 2019 challenge or taken a New Year’s resolution? I’d love to hear about it in the comments below. And if you try this Vegan Spanish Chickpeas with Spinach recipe, let me know how it turns out! Don’t forget to check out some of my other vegetarian and vegan favourites, like Cheesy Leeks or Gluten Free Cauliflower Cheese, for more comfort food that’s still good for you. Here’s to a year of delicious variety and good health!