Chick Pea and Tomato Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Chick Pea and Tomato Curry
30 min.
6
189kcal

Suggestions


Welcome to a delightful culinary adventure with our Chick Pea and Tomato Curry! This vibrant dish is not only a feast for the eyes but also a wholesome option for anyone seeking a nutritious meal. Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this curry is a versatile addition to your recipe repertoire.

In just 30 minutes, you can whip up a delicious meal that serves six, making it ideal for family gatherings or casual get-togethers with friends. The combination of hearty chickpeas and fire-roasted tomatoes creates a rich and satisfying base, while the aromatic spices and fresh herbs elevate the flavors to new heights. Each bite is a harmonious blend of protein, healthy fats, and carbohydrates, ensuring you feel nourished and energized.

Whether you’re looking for a tasty antipasti, a starter, or a light snack, this Chick Pea and Tomato Curry fits the bill perfectly. Serve it over a bed of fluffy rice for a complete meal, and don’t forget to add a dollop of yogurt on top for an extra creamy touch. Get ready to impress your guests and tantalize your taste buds with this easy-to-make, flavorful dish that celebrates the goodness of plant-based ingredients!

Ingredients

  • 30 oz garbanzo beans rinsed drained canned
  • 0.5 teaspoon coarse salt (kosher or sea salt)
  • tablespoon curry powder 
  • 29 oz canned tomatoes diced fire roasted organic undrained muir glen® canned
  • 0.5 cup cilantro leaves fresh finely chopped
  • cloves garlic finely chopped
  • tablespoon ginger finely chopped
  • tablespoon juice of lemon fresh
  • 0.5 cup onion chopped
  • tablespoon vegetable oil 

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.
  2. Stir in chick peas and tomatoes.
  3. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt.
  4. Serve over rice; top each serving with yogurt.

Nutrition Facts

Calories189kcal
Protein17.48%
Fat24.24%
Carbs58.28%

Properties

Glycemic Index
24.89
Glycemic Load
5.66
Inflammation Score
-6
Nutrition Score
11.543043509774%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
3.45mg

Nutrients percent of daily need

Calories:188.9kcal
9.44%
Fat:5.21g
8.02%
Saturated Fat:0.67g
4.17%
Carbohydrates:28.19g
9.4%
Net Carbohydrates:20.24g
7.36%
Sugar:3.87g
4.3%
Cholesterol:0mg
0%
Sodium:800.96mg
34.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.46g
16.91%
Manganese:1.25mg
62.69%
Vitamin B6:0.72mg
36.08%
Fiber:7.95g
31.8%
Iron:2.87mg
15.93%
Vitamin A:669.74IU
13.39%
Phosphorus:124.29mg
12.43%
Copper:0.24mg
12.04%
Magnesium:43.52mg
10.88%
Calcium:102.63mg
10.26%
Folate:41.01µg
10.25%
Vitamin K:9.38µg
8.93%
Potassium:259.43mg
7.41%
Zinc:1.07mg
7.14%
Vitamin C:5.56mg
6.74%
Selenium:3.31µg
4.73%
Vitamin B5:0.46mg
4.62%
Vitamin B1:0.06mg
3.92%
Vitamin E:0.45mg
3%
Vitamin B2:0.03mg
1.9%
Vitamin B3:0.27mg
1.35%