Healthy Chickpea Curry Recipe
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 400 g 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!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1734 kJ | 341 kJ |
| 414 Cal | 82 Cal | |
| 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 |
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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
Anonymous
Posted on: 18 Jan 16
