Healthy Chickpea Curry Recipe

Prep: 10 mins
Cook: 20 mins
Serves: 4

Ingredients

1 tsp canola oil
1 onion, chopped
3 cloves garlic, finely chopped
1 tbs ground cumin
1 tbs ground coriander
1 tbs curry powder
1 x 400g can no-added-salt chickpeas, drained and rinsed
1/2 zucchini, chopped
3 carrots, chopped
1 cup frozen green bean
400 g can no-added-salt diced tomatoes
165 g can reduced-fat coconut milk
4 cups steamed rice (from 2 cups uncooked rice)

Method

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 15-20 minutes.
Serve with rice.

Variation: You can use a variety of vegetables in this curry. Potatoes, broccoli, cauliflower and capsicum 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!

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Nutrition Information


	per serving	per 100g
Energy	1734 kJ	341 kJ
Protein	11.1 g	2.2 g
Fat, total	7.3 g	1.4 g
— saturated	2.9 g	0.6 g
Carbohydrate	69.8 g	13.7 g
— sugars	9.7 g	1.9 g
Sodium	313.8 mg	61.7 mg
Fibre	10.7 g	2.1 g

Member comments & rating

Comments (1)

This is just delicious.. I used cauliflower, broccoli, carrots and fresh beans and increased the amount of curry and spices to make it a bit zingier... a new family favourite
Kerrie Heath
Posted on: 18 Jan 16