Nutri Natters

Rita’s blog for lovers of real food

Chick Pea Curry

19th January 2018

This is one of my favourite stand-by “just-got-in- throw- together- a -quick- meal” dishes that is always delicious and filling. Tinned chick peas are a versatile store cupboard essential that should be at the top of your shopping list.  They are very cheap:  even organic chick peas cost less than £1 a tin (enough to feed two people). Anyone can make this quick, easy dish that doesn’t strain the budget.  I often add spinach and diced sweet potato to ring the changes and increase the vegetable count.

More reasons to try chick peas:  they are a great source of vegetable protein providing fibre, iron and magnesium. The ginger and turmeric in this recipe are known for their anti-inflammatory properties, so use plenty.

Some people find that pulses make them windy. A traditional remedy for wind is to add the spice asfoestida (from the spice section in shops).

turmeric

food as medicine: turmeric has powerful anti-inflammatory  properties

Chick Pea Curry with brown basmati rice (serves 2)

Ingredients

1 tablespoon of  olive oil or coconut oil

A tin of chick peas (approximately 250 gr drained weight)

A large onion, diced

1 red pepper, chopped

1 teaspoon each of cumin seeds,ground  turmeric and ground coriander (mixed to a paste with water)

1 teaspoon of asfoestida (optional)

handful of of chopped fresh coriander (save some for garnishing the dish)

1/2 to 1 tablespoon of fresh grated root ginger

1 clove of garlic, crushed or diced (add at the end of the cooking time)

½ to 1 pint of hot water or vegetable stock

1 tablespoon of  tomato puree

Black pepper

A handful of brown basmati rice per person or instead of basmati rice, serve with cauliflower “rice”

Options: a green vegetable to serve with the curry e.g. cauliflower, broccoli

add some diced sweet potato with the vegetables and chick peas or stir in some spinach just towards the end of cooking

 

What to do

Gently heat the  oil in a large  pan and cook the the spice paste for a few minutes. Add the rest of the ingredients, starting with the ginger, followed by the onion, chopped red pepper, chick peas and coriander (keep some back for a garnish), stirring all the time so that all the ingredients are coated in the spicy paste. Spoon in the tomato puree then pour in the water/stock   – the chick pea mixture should be covered with liquid – and bring to the boil. Cover the  pan with a lid and simmer for 20- 30 minutes.Pour on some more stock or water if the mixture starts to dry out; you are aiming for enough sauce to submerge the chick peas and make a nice puddle when served with the rice. Add the garlic a few minutes before the curry is ready. Sprinkle with some freshly ground black pepper and chopped coriander before serving.

While the curry is bubbling in the pan, cook some brown basmati  rice (takes about 20-25 minutes).  Serve with broccoli or cauliflower to boost your vegetable intake; you could stir in some fresh or frozen spinach towards the end of cooking or add some diced sweet potato with the red pepper and onions.

wishing you the best of health,

Rita

nutrimatters_logo