Chickpea and Vegetable Curry Recipe
Overview:
This Chickpea and Vegetable Curry recipe is a delightful blend of flavors and textures, perfect for a healthy, vegetarian meal. It’s low in fat, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. This recipe serves 4 and is ready in just 35 minutes, making it ideal for a quick lunch or dinner option.
Ingredients:
Here’s what you’ll need to make this delicious curry:
- 2 onions
- 4 cloves garlic
- 2 tbsp curry powder
- 4 cups cooked chickpeas (or 2 cans, drained and rinsed)
- 1 small cauliflower, cut into florets
- 1/2 broccoli, cut into florets
- 2 tomatoes, chopped
- 3 cups fresh spinach leaves
- 2 cups firm tofu, cubed
- 2 tbsp red miso paste
- 10 1/2 cups boiling water
Nutritional Information:
- Calories: 349.1 per serving
- Fat: 6.2g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 525.9mg
- Carbohydrates: 59.4g
- Fiber: 17.4g
- Sugar: 11.2g
- Protein: 23.6g
Cooking Time:
- Preparation Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Instructions:
-
Prepare the Base:
- Heat a non-stick pan over medium heat and add a splash of vegetable stock or water.
- Add the onions and sauté until they become soft and translucent.
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Add Aromatic Flavors:
- Stir in the minced garlic and curry powder, cooking for about a minute until fragrant.
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Combine Main Ingredients:
- Pour in the remaining vegetable stock (10 1/2 cups), chickpeas, cauliflower florets, and broccoli florets.
- Cover the pan and let the mixture simmer gently for 10-15 minutes, until the vegetables are tender and cooked through.
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Incorporate Final Ingredients:
- Add the chopped tomatoes, fresh spinach leaves, cubed tofu, and red miso paste to the pan.
- Stir gently to combine all the ingredients.
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Finish and Serve:
- Allow the curry to heat through, ensuring the spinach wilts and the tofu warms.
- Once heated through, remove from heat and serve immediately.
Presentation:
Serve this hearty Chickpea and Vegetable Curry hot, garnished with fresh cilantro or a sprinkle of chopped green onions for added freshness and color. It pairs wonderfully with steamed rice or naan bread, offering a complete and satisfying meal.
Tips for Success:
- Adjust the spice level by adding more or less curry powder according to your preference.
- For a creamier texture, you can add a splash of coconut milk towards the end of cooking.
- This curry also freezes well, so consider making a double batch to enjoy later.
Enjoy this flavorful and nutritious curry as a wholesome meal that’s packed with protein, fiber, and essential nutrients. It’s a great choice for vegetarians and anyone looking to incorporate more plant-based meals into their diet.
