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 400g cans no-added-salt chickpeas
  • 1/2 zucchini, chopped
  • 3 carrots, chopped
  • 1 cup frozen green bean
  • 1 x 400g can no-added-salt diced tomatoes
  • 1 x 165 g can reduced-fat coconut milk
  • 1 1/3 cups rice (uncooked)

Method

  1. Cook rice according to packet instructions
  2. Heat oil in a non-stick frypan or pot and fry onions, garlic and spices for 2 minutes.
  3. Add the rest of the ingredients and simmer with the lid off for 15minutes.
  4. 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!

Use the left-over water from cooking vegetables to make stock or soup. It's full of vitamins!

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Nutrition Information

per serving per 100g
Energy 2203 kJ 375 kJ
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)

  • Avatar

    Absolutely beautiful dish
    kellie Abel
    Posted on: 09 Oct 17

Rating (0 ratings)

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