Chickpea Curry

Chickpea Curry

hickpea Curry 

Serve: 4

Ingredients: 

Curry paste: 

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 fresh chilli, sliced 
  • 8 garlic cloves
  • 1 thumb-sized piece ginger, peeled
  • 1 tbsp ground coriander
  • 1 ½  tbsp ground cumin
  • 1 tbsp garam masala
  • 2 tbsp tomato paste

Curry:

  • 2 x 400g cans chickpeas, drained
  • 400g can chopped tomatoes
  • 120g spinach, chopped 
  • 110g light coconut cream 
  • Coriander, chopped

To serve:

1 cup brown rice, Cooked 

Method: 

To make the paste: 

  •  Saute onion and fresh chilli until softened, about 7-8 minutes. 

  • In a food processor, add all the ingredients with the fried onion. 

  • Blend to a smooth paste ( add a bit of water if needed)

Cook the paste in a medium saucepan for 1-2 minutes over a medium heat. 

Stir in chickpeas and tomatoes. 

Simmer for 4-5 minutes until the sauce has reduced.

Add coconut cream with a bit of water, cook for 5 minutes. 

Add spinach and chopped coriander. Cook until wilted.

Enjoy with rice! 

 

Macros per serve

Cals 500

Protein 17g

Fat 14g

Carbs 62g

Fibre 14g

Health Benefits of Ingredients

Chickpeas: High in plant-based protein and fibre muscle support, satiety, gut health.  Source of iron, magnesium, folate energy, cardiovascular health.

Spinach: Rich in vitamins A, C, K, iron, magnesium. igh fibre digestive health.

Garlic & Ginger: Anti-inflammatory, antioxidant, and antimicrobial properties. Supports immune system and digestion.

Chilli & Spices (Coriander, Cumin, Garam Masala): Add flavour without calories. Contain antioxidants, may improve metabolism.

Tomato Paste & Chopped Tomatoes: Provide lycopene & vitamin C antioxidant benefits.

Light Coconut Cream: Adds creaminess and healthy fats. Lower fat than full-fat coconut cream.

Olive Oil: Healthy monounsaturated fats heart health and nutrient absorption.

Brown Rice: Complex carbohydrates sustained energy. Higher in fibre than white rice better blood sugar control.

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