Indian Vegetable Chickpea Curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 tbsp curry powder1 1/2 tsp garam masala2 tsp + 1 tbsp canola oil, divided2 cups onion, finely chopped12 oz red potatoes, 1/2 inch dice1 tbsp garlic, minced or pressed1 tbsp fresh ginger, grated1 serrano pepper, minced (remove seeds and ribs for milder curry)1 tbsp tomato paste4 cups cauliflower florets, 1 inch pieces1 14.5 oz can petite diced tomatoes (if using normal dice, pulse briefly in food processor to 1/4 inch)1 1/4 cups water1 15 oz can chickpeas, drained and rinsedsalt to taste (optional)8 oz frozen peas, thawed1/4 cup fat free half and half1/4 tsp coconut extract1/2 tsp cornstarch
1) Heat a small skillet over medium-high heat. Add curry powder and garam masala and toast, stirring constantly until darkened and fragrant, about 1 minute. Remove from skillet and set aside.
2) Heat 2 tsp canola oil in a Dutch oven or very large pan over medium-high heat. Cook onions and potatoes until they are golden brown and caramelized, about 10 minutes. Note: potatoes won't normally brown in a non-stick skillet, if using one just cook until onions are very tender and translucent.
3) Lower heat to medium. Clear a spot in the center of the pan and add remaining tablespoon of oil, garlic, ginger, serrano pepper and tomato paste. Stirring constantly, cook for about 30 seconds. Return toasted spices to the pan and stir constantly for 1 minute more. Add cauliflower and mix in until well coated with spices, about 2 minutes.
4) Add tomatoes, water, chickpeas and salt (if desired). Bring heat back up to medium-high and bring mixture to a boil. Scrape any browned bits loose from pan bottom with a wooden spoon. Cover and reduce heat to medium, simmer, stirring occasionally for 10 to 15 minutes or when vegetables are tender.
5) Add coconut extract to fat free half and half. With a fork, stir cornstarch into half and half, making sure to remove all lumps. Add half and half mixture and peas to pan. Stir well, then cook until heated through, about 2 minutes. Serve immediately.
Number of Servings: 6
Recipe submitted by SparkPeople user SEPHONEE.
2) Heat 2 tsp canola oil in a Dutch oven or very large pan over medium-high heat. Cook onions and potatoes until they are golden brown and caramelized, about 10 minutes. Note: potatoes won't normally brown in a non-stick skillet, if using one just cook until onions are very tender and translucent.
3) Lower heat to medium. Clear a spot in the center of the pan and add remaining tablespoon of oil, garlic, ginger, serrano pepper and tomato paste. Stirring constantly, cook for about 30 seconds. Return toasted spices to the pan and stir constantly for 1 minute more. Add cauliflower and mix in until well coated with spices, about 2 minutes.
4) Add tomatoes, water, chickpeas and salt (if desired). Bring heat back up to medium-high and bring mixture to a boil. Scrape any browned bits loose from pan bottom with a wooden spoon. Cover and reduce heat to medium, simmer, stirring occasionally for 10 to 15 minutes or when vegetables are tender.
5) Add coconut extract to fat free half and half. With a fork, stir cornstarch into half and half, making sure to remove all lumps. Add half and half mixture and peas to pan. Stir well, then cook until heated through, about 2 minutes. Serve immediately.
Number of Servings: 6
Recipe submitted by SparkPeople user SEPHONEE.
Nutritional Info Amount Per Serving
- Calories: 222.3
- Total Fat: 4.4 g
- Cholesterol: 0.0 mg
- Sodium: 233.0 mg
- Total Carbs: 38.7 g
- Dietary Fiber: 8.6 g
- Protein: 9.8 g
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