Are you craving something flavourful and healthy? Chickpea curry is a perfect option! This dish is easy to make, packed with nutrients, and can be customized to fit different dietary needs. In this article, we will provide you with a recipe for chickpea curry, along with calorie content, nutritional value breakdown, fun food hack, additional vegetables to use, substitution list, alternatives for gluten-free and vegan options, serving size information, and suggested pairings.
Table of Contents
An Interesting Fact
Chickpea curry, also known as chana masala, is a popular dish in Indian cuisine. Its origins can be traced back to the Indian subcontinent, particularly the regions of Punjab and Northern India.
Chickpeas, also known as garbanzo beans, have been cultivated in the Indian subcontinent for thousands of years. They have been an important part of the Indian diet and are used in various dishes. Chickpea curry emerged as a flavourful and protein-rich vegetarian dish that could be enjoyed by people of different dietary preferences.
Recipe for Chickpea Curry
Ingredients
- 2 cans of chickpeas (15 oz each)
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 tablespoon of ginger, grated
- 1 tablespoon of curry powder
- 1 teaspoon of cumin
- 1/2 teaspoon of turmeric
- 1/4 teaspoon of cayenne pepper
- 1 can of diced tomatoes (14.5 oz)
- 1 can of coconut milk (13.5 oz)
- Salt and pepper to taste
- 2 tablespoons of olive oil
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Add the diced onion and cook until translucent (about 5 minutes).
- Add the garlic and ginger and cook for another minute.
- Add the curry powder, cumin, turmeric, and cayenne pepper and cook for another minute, stirring constantly.
- Add the chickpeas, diced tomatoes, and coconut milk to the skillet. Stir to combine all the ingredients.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10-15 minutes.
- Add salt and pepper to taste.
- Serve hot and enjoy!
Calorie Content and Nutritional Value Breakdown
One serving of chickpea curry (1 cup) contains approximately 300 calories, 12 grams of protein, 16 grams of fat, and 30 grams of carbohydrates. Chickpeas are an excellent source of protein, fibre, and several essential vitamins and minerals, including iron, folate, and magnesium. Coconut milk adds healthy fats and a creamy texture, while tomatoes provide vitamin C and antioxidants.
Fun Food Hack: Add Lemon Juice and Cilantro
To add some extra flavour and freshness to your chickpea curry, squeeze some lemon juice over the top and sprinkle with chopped cilantro before serving. This simple addition will brighten up the dish and make it even more delicious.
Additional Vegetables to Use
You can customize your chickpea curry by adding more vegetables to the recipe. Some great options include:
- Bell peppers
- Carrots
- Spinach
- Kale
- Sweet potatoes
- Cauliflower
Simply chop up your desired vegetables and add them to the skillet along with the chickpeas and other ingredients.
Substitution List
If you don't have all the ingredients listed above, don't worry! Here are some possible substitutions:
- Chickpeas: You can use other types of beans, such as black beans or kidney beans.
- Onion: Shallots or leeks can be used as a substitute.
- Garlic: Garlic powder or minced garlic from a jar can be used instead of fresh garlic.
- Ginger: Ground ginger can be used in place of fresh ginger.
- Curry powder: You can make your own curry powder by combining cumin, coriander, turmeric, and other spices.
- Canned tomatoes: Fresh tomatoes or tomato sauce can be used instead.
- Coconut milk: Heavy cream or yoghurt can be used as a substitute for coconut milk.
Alternatives for Gluten-Free and Vegan Options
This recipe is already gluten-free and vegan-friendly, but if you want to make some adjustments, here are some options:
- Gluten-free: Make sure the curry powder you use is gluten-free. You can also use cornstarch instead of flour as a thickener.
- Vegan: Make sure the curry powder you use is vegan. Some brands may contain non-vegan ingredients such as honey.
Serving Size Information
This recipe makes approximately 6 servings, with each serving being 1 cup. You can adjust the recipe to make more or less, depending on your needs.
Suggested Pairings
Chickpea curry pairs well with several side dishes, such as:
- Basmati rice
- Naan bread
- Quinoa
- Couscous
- Roasted vegetables
You can also serve it with a side salad or a yoghurt-based dip, such as raita.
In conclusion, chickpea curry is a delicious and nutritious meal that can be customized to fit different dietary needs. With our recipe, calorie content and nutritional value breakdown, fun food hack, additional vegetables to use, substitution list, alternatives for gluten-free and vegan options, serving size information, and suggested pairings, you'll be able to create a satisfying and flavourful dish that everyone will love. So why not give it a try today?
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