Chickpea Curry and Rice

Chickpea
Posted in:
Prep: 15 min
Cook: 30 min
Dietary: , , , ,
Serves:
6
Cost: $

Ingredients

  • 1 tablespoon olive oil
  • 1 brown onion peeled and thinly siced
  • 2 teaspoons grated fresh ginger
  • 2 garlic cloves crushed
  • 1 green chilli seeded and finely chopped
  • 1/2 teaspoon dried tumeric
  • 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

  1. Heat the oil in a large saucepan
  2. Add onion and ginger and cook over a medium heat for 5 minutes or until soft
  3. Add the garlic, chilli and other spices and cook for 2 minutes or until fragrant
  4. Add the potatoes and carrots and stir for 2 minutes or until the vegetables are coated in the spices
  5. Stir in the zucchini, tomatoes and stock and bring to the boil
  6. Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly
  7. Add the chickpeas and peas stir and cook through for few minutes until peas are just tender
  8. Add the spinach and cook until spinach wilts
  9. 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

If you like this recipe, try Red Lentil Dahl with Spinach

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