Chickpea (garbanzo bean) Tomato & Spinach Curry
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 249.3
- Total Fat: 5.6 g
- Cholesterol: 0.0 mg
- Sodium: 226.3 mg
- Total Carbs: 26.3 g
- Dietary Fiber: 7.0 g
- Protein: 7.5 g
View full nutritional breakdown of Chickpea (garbanzo bean) Tomato & Spinach Curry calories by ingredient
Introduction
A fresh tasting curry which won't disappoint even the most avid carnivores on a vegetarian day. Ideal as an evening meal or frozen and used as lunches. I serve it with a nice carrot salad with raisin vinaigrette. Equally it would go well with basmati rice or a naan bread. A fresh tasting curry which won't disappoint even the most avid carnivores on a vegetarian day. Ideal as an evening meal or frozen and used as lunches. I serve it with a nice carrot salad with raisin vinaigrette. Equally it would go well with basmati rice or a naan bread.Number of Servings: 4
Ingredients
1Tbsp Olive Oil
2 tsp Ground Coriander
1 tsp Ground Cumin
1 tsp Ground Tumeric
1 tsp Garam Masala
Pinch Chilli Flakes
1 Tbsp Black Mustard Seeds (optional)
1 Onion
1 Beefsteak Tomato
3 Cloves Garlic
Thumb-size Piece of Ginger (grated)
4 Tbsp Lentils
400ml Low Fat Coconut Milk
400g Mixed Cauliflower & Broccoli
400g Can Chickpeas
Juice of 1 Lemon
150g Spinach
10g Sesame Seeds
20g Peanuts
Directions
1.) Roast sesame seeds and peanuts until golden brown. Roughly chop the roasted nuts and set mixture aside to cool.
2.) Place the tomato, garlic, ginger and onion in a food processor and blitz until pureed.
3.) Heat a large pan and add oil for a moment to bring it up to temperature. Add the spices and fry for a few moments, add the mustard seeds quickly followed by the puree. Allow to boil away for a couple of minutes.
4.) Add the lentils and coconut milk and let it bubble away for 10 minutes or so to allow the lentils to cook. Add the broccoli and cauliflower and cook until tender (6-8 mins).
5.) Stir in the chickpeas and lemon juice. Allow to warm through for a moment before turning off the heat. Add the spinach, stir through and then place the lid on the pan and allow to rest for 2 minutes. This will be enough to cook the spinach. Serve sprinkled with the peanut and sesame seed mixture for added texture.
Serving Size: 5 mins
Number of Servings: 4
Recipe submitted by SparkPeople user ROSSMCC.
2.) Place the tomato, garlic, ginger and onion in a food processor and blitz until pureed.
3.) Heat a large pan and add oil for a moment to bring it up to temperature. Add the spices and fry for a few moments, add the mustard seeds quickly followed by the puree. Allow to boil away for a couple of minutes.
4.) Add the lentils and coconut milk and let it bubble away for 10 minutes or so to allow the lentils to cook. Add the broccoli and cauliflower and cook until tender (6-8 mins).
5.) Stir in the chickpeas and lemon juice. Allow to warm through for a moment before turning off the heat. Add the spinach, stir through and then place the lid on the pan and allow to rest for 2 minutes. This will be enough to cook the spinach. Serve sprinkled with the peanut and sesame seed mixture for added texture.
Serving Size: 5 mins
Number of Servings: 4
Recipe submitted by SparkPeople user ROSSMCC.
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