Chickpea Curry and Rice
Prep: 15 min
Cook: 30 min
Serves:
6
Ingredients
- 1 tablespoon olive oil
- 1 brown onion peeled and thinly sliced
- 2 teaspoons grated fresh ginger
- 2 garlic cloves crushed
- 1 green chilli seeded and finely chopped
- 1/2 teaspoon dried turmeric
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 2 medium potatoes peeled and cut into 1 cm cubes
- 2 carrots peeled and sliced
- 2 zucchini cut into thick slices
- 425 grams can reduced salt chopped tomatoes
- 250 millilitre reduced salt vegetable stock
- 400 grams canned chickpeas rinsed and drained
- 1 cup frozen peas
- 1 cup baby spinach leaves washed
- 3 cups cooked rice cooked according to packet instructions
Directions
- Heat the oil in a large saucepan
- Add onion and ginger and cook over a medium heat for 5 minutes or until soft
- Add the garlic, chilli and other spices and cook for 2 minutes or until fragrant
- Add the potatoes and carrots and stir for 2 minutes or until the vegetables are coated in the spices
- Stir in the zucchini, tomatoes and stock and bring to the boil
- Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly
- Add the chickpeas and peas stir and cook through for few minutes until peas are just tender
- Add the spinach and cook until spinach wilts
- Divide cooked rice between the bowls and top with curry mixture. Serve immediately
Serves in 1 portion
- Vegetables3 3/4
- Cereals1
- Lean meat or Alternatives1/4
- Unsaturated Spreads/Oils1/2
What was swapped?
Regular canned tomatoes were swapped for reduced salt canned tomatoes
Swap curries high in oil/ghee for this lower fat recipe!
Tips
Suitable to freeze
Leftover curry is great the next day for lunch!
If you require a gluten-free diet – check the ingredients list on the vegetable stock to make sure it is gluten-free
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