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VEGETABLE AND CHICKPEA CURRY
16

VEGETABLE AND CHICKPEA CURRY

NUTRITION
HEALTHY RECIPES
Feb 05, 2025

VEGETABLE AND CHICKPEA CURRY

Vegetable and Chickpea Curry is a comforting and nutritious dish packed with plant-based protein and aromatic spices. This easy-to-make curry contains hearty chickpeas, tender carrots, onion, salt, pepper and fragrant garlic, all simmered in a creamy coconut milk sauce infused with warm curry powder. It’s a one-pot meal that delivers bold flavours while being light and healthy. This curry is perfect for busy weeknights, meal prep or a cosy dinner. The combination of coconut milk and chickpeas creates a rich texture, while the curry powder adds just the right amount of spice. This dish is served with warm rice, naan or enjoyed on its own for a satisfying, well-balanced meal. Whether you’re looking for a quick vegan option or simply a delicious, nourishing dish, this vegetable and chickpea curry is sure to hit the spot!

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Indian, South Asian

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders, Sauté

OCCASION/HOLIDAY

Weeknight Dinner, Family Meal, Winter Warmer, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Vegetarian, Gluten-Free, Dairy-Free

DISH TYPE

Curry, Stew

INGREDIENTS

There are the following ingredients for Vegetable and Chickpea Curry:

  • 50g canned chickpeas, drained
  • 50g carrot, diced
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • ¼ tsp curry powder
  • 100ml coconut milk
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 250
  • Protein: 8g
  • Carbohydrates: 28g
  • Fibre: 6g
  • Fat: 12g
  • Saturated Fat: 9g
  • Sodium: 180mg
  • Sugar: 5g

PREPARATION

  • Heat the pan: In a medium saucepan, heat a drizzle of oil over medium heat.
  • Sauté the aromatics: Add the chopped onions and garlic, stirring until softened and fragrant, about 2 minutes.
  • Cook the carrots: Add the diced carrots and cook for another 3-4 minutes, stirring occasionally.
  • Add the chickpeas: Stir in the drained chickpeas and season with curry powder, salt and pepper.
  • Simmer the curry: Pour in the coconut milk, stirring well to combine all ingredients.
  • Cook until tender: Bring the mixture to a gentle simmer and let it cook for 8-10 minutes until the carrots are tender and the flavours meld together.
  • Adjust seasoning: Taste and adjust the salt, pepper or curry powder as needed.
  • Serve warm: Enjoy with rice, naan or as a hearty stew on its own.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are the tips for the preparation of Vegetable and Chickpea Curry:

  • Use full-fat coconut milk: This gives the curry a richer texture and more flavour.
  • Mash some chickpeas: Lightly mash some chickpeas while cooking for a thicker consistency.
  • Control the spice level: Add a pinch of chilli flakes or cayenne for extra heat.
  • Enhance the flavour: A squeeze of lemon juice or a sprinkle of fresh cilantro adds a bright, fresh taste.
  • Make it heartier: Serve with quinoa, couscous or whole wheat naan for extra fibre.

VARIATIONS

  • Protein Boost: Add tofu, paneer or lentils for more plant-based protein.
  • Extra Vegetables: Include bell peppers, spinach or peas for additional nutrients.
  • Nutty Flavour: Stir in a tablespoon of peanut or almond butter for a creamier texture.
  • Low-Fat Version: Use light coconut milk or swap it for vegetable broth for a lighter dish.
  • Spicy Kick: Add fresh ginger and a dash of garam masala for deeper spice notes.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or microwave before serving.
  • Freezing: This curry freezes well for up to 2 months. Thaw overnight in the fridge and reheat before enjoying.
  • Meal Prep Tip: Make a double batch and portion it into containers for a quick and easy meal throughout the week.

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