Vegetable and Chickpea Curry
10:16 PM
I borrowed the Heart Foundation book "Deliciously Healthy" out of the library and found this vegetarian delight. I adapted it and have copied my version here. I accidentally added a few too many chilli flakes and it was a bit too hot for my kids, so if you're feeding little ones, be careful! I love a good curry and this one was a real comfort food, despite being low in calories and not even serving rice with it!
Ingredients (serves 4-5 at 250-300 calories)
olive oil spray
1 brown onion, diced
1 tablespoon grated fresh ginger
2 cloves garlic, crushed
1 teaspoon chilli flakes
1/2 teaspoon dried turmeric
2 teaspoons ground coriander
2 teaspoons Moroccan spice
2 potatoes, cubed
2 carrots, cubed
2 zucchini, cubed
425g can chopped tomatoes
250ml salt-reduced vegetable stock
400g can chickpeas, rinsed and drained
50g baby spinash, washed & chopped
1 cup frozen peas
Method
Heat the oil in a large pan, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chilli and spices and cook for 1 minute.
Add the potatoes and carrots and coat in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 20 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir.
Add the peas and spinach; cook until the spinach wilts and the chickpeas are soft.
Serve (add rice if desired).
I borrowed the Heart Foundation book "Deliciously Healthy" out of the library and found this vegetarian delight. I adapted it and have copied my version here. I accidentally added a few too many chilli flakes and it was a bit too hot for my kids, so if you're feeding little ones, be careful! I love a good curry and this one was a real comfort food, despite being low in calories and not even serving rice with it!
Ingredients (serves 4-5 at 250-300 calories)
olive oil spray
1 brown onion, diced
1 tablespoon grated fresh ginger
2 cloves garlic, crushed
1 teaspoon chilli flakes
1/2 teaspoon dried turmeric
2 teaspoons ground coriander
2 teaspoons Moroccan spice
2 potatoes, cubed
2 carrots, cubed
2 zucchini, cubed
425g can chopped tomatoes
250ml salt-reduced vegetable stock
400g can chickpeas, rinsed and drained
50g baby spinash, washed & chopped
1 cup frozen peas
Method
Heat the oil in a large pan, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chilli and spices and cook for 1 minute.
Add the potatoes and carrots and coat in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 20 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir.
Add the peas and spinach; cook until the spinach wilts and the chickpeas are soft.
Serve (add rice if desired).
