Chickpea Curry
Made with convenient low sodium canned chickpeas, this quick and healthy Indian recipe is an authentic curry dish that you can make in minutes. If you want an additional vegetable, stir in some roasted carrots or cauliflower florets. Serve with brown basmati rice or warm naan bread for the perfect family dinner for these cold dark evenings.
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence across the world. Though the most common type of chickpea appears round and beige, there are other varieties that can be black, green, or red. Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals.
Chickpeas are an amazing and inexpensive superfood, just take one look at their nutritional profile. They are a great source of plant-based protein along with fiber, iron, zinc, phosphorus, and B vitamins.
Beans, pulses, and legumes are nutrient-dense foods and unique in that they provide a combination of protein, starch, fiber, and minerals. Plus, they are low in calories and filling. Does this mean that chickpeas are a “good” carb? Yes, because the starch found in chickpeas is digested slowly and supports more stabilized blood sugar levels, which is great for diabetics.
One cup of boiled chickpeas contains approximately:
• 269 calories
• 45 grams carbohydrates
• 14.5 grams protein
• 4.2 grams fat
• 12.5 grams fiber
• 1.7 milligrams manganese (84 percent Daily Value)
• 282 micrograms folate (71 percent DV)
• 0.6 milligram copper (29 percent DV)
• 276 milligrams phosphorus (28 percent DV)
• 4.7 milligrams iron (26 percent DV)
• 78.7 milligrams magnesium (20 percent DV)
• 2.5 milligrams zinc (17 percent DV)
• 477 milligram potassium (14 percent DV)
• 0.2 milligram thiamine (13 percent DV)
• 0.2 milligram vitamin B6 (11 percent DV)
• 6.1 micrograms selenium (9 percent DV)
• 6.6 micrograms vitamin K (8 percent DV)
• 80.4 milligrams calcium (8 percent DV)
• milligram riboflavin (6 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)
Chickpeas nutrition also provides some vitamin A, C and E and niacin.
Ingredients:
4 Eggs (free-range if possible)
2 tablespoons olive oil
2 tablespoons green curry paste
2 tablespoons curry powder
2 teaspoons cumin powder
1 teaspoon mustard seeds
1 teaspoon garlic powder
1 teaspoon ground ginger
½ cup low sodium vegetable stock
1 28 ounce can chopped tomatoes
1 15.5oz can low sodium chickpeas, drained and rinsed
1 tablespoon lemon juice
3 cups baby leaf spinach
Salt and freshly ground black pepper
2 tablespoons freshly chopped cilantro
How to make:
Bring a small saucepan of water to boil and cook the eggs for six minutes or until done to your liking. Remove the pan from the heat and pour off the hot water and refill with cold water. When cool enough to handle, shell, half and set aside.
Take a medium saucepan and mix the curry paste, curry powder, cumin, black mustard seeds, garlic powder and ground ginger with the stock until smooth.
Add the tomatoes, chickpeas, lemon juice, stock and season with salt and pepper. Cook over a high heat for six to eight minutes or until reduced and thickened. Stir often. Add the spinach and one tablespoon of cilantro. Cook until the spinach wilts.
Divide the curry between four warm bowls. Top each with two egg halves and sprinkle over the remaining cilantro. Serve immediately.