Healthy Chickpea Curry Recipe
Ingredients
- 1 tsp canola oil
- 1 onion, finely chopped
- 3 cloves garlic, finely chopped
- 1 tbs ground cumin
- 1 tbs ground coriander
- 1 tbs curry powder
- 2 x 400 g cans no-added-salt chickpeas
- 1/2 zucchini, chopped
- 3 carrots, chopped
- 1 cup frozen green bean
- 1 x 400 g can no-added-salt diced tomatoes
- 1 x 165 g can reduced-fat coconut milk
- 1 1/3 cups rice (uncooked)
Method
- Cook rice according to packet instructions
- Heat oil in a non-stick frypan or pot and fry onions, garlic and spices for 2 minutes.
- Add the rest of the ingredients and simmer with the lid off for 15minutes.
- Serve with rice.
Variation:
Use up whatever fresh or frozen vegies you have in this curry. Eggplant, pumpkin, broccoli and cauliflower all work well.
Comment:
If you like a mild curry, or your spices are very fresh (and therefore strong), start with half the amount of curry powder, cumin and coriander.
Healthy tip!
On a budget? If fresh produce is not available or is too expensive, try canned or frozen fruit and veg!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2203 kJ | 375 kJ |
| 527 Cal | 90 Cal | |
| Protein | 16 g | 3 g |
| Fat, total | 10 g | 2 g |
| — saturated | 3 g | 0.6 g |
| Carbohydrate | 82 g | 14 g |
| — sugars | 13 g | 2 g |
| Sodium | 417 mg | 71 mg |
| Fibre | 17 g | 3 g |
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Comments (1)
-
Absolutely beautiful dish
Anonymous
Posted on: 09 Oct 17
