Chickpea and Tomato Curry

Vegetarian
Gluten Free
Health score
7%
Chickpea and Tomato Curry
30 min.
6
206kcal

Suggestions


Welcome to a delightful culinary adventure with our Chickpea and Tomato Curry! This vibrant dish is not only vegetarian and gluten-free, but it also packs a punch of flavor that will tantalize your taste buds. Perfect for a quick weeknight dinner or a cozy gathering with friends, this curry is ready in just 30 minutes, making it an ideal choice for those busy days when you still want to enjoy a wholesome meal.

The star of this recipe is the humble chickpea, which is not only rich in protein but also adds a wonderful texture to the dish. Combined with fire-roasted diced tomatoes, aromatic spices, and fresh herbs, this curry creates a symphony of flavors that is both comforting and satisfying. The addition of cilantro and a splash of lemon juice brightens the dish, making it a refreshing option for any occasion.

Whether served as an antipasti, starter, or a hearty snack, this Chickpea and Tomato Curry is versatile enough to fit any meal plan. Pair it with hot cooked rice and a dollop of plain yogurt for a complete experience that will leave you feeling nourished and fulfilled. Dive into this easy-to-make recipe and discover how simple ingredients can come together to create a dish that is not only delicious but also healthy!

Ingredients

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

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 chickpeas 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

Calories206kcal
Protein16.78%
Fat22.5%
Carbs60.72%

Properties

Glycemic Index
46.22
Glycemic Load
9.64
Inflammation Score
-6
Nutrition Score
11.929565196857%

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:206.12kcal
10.31%
Fat:5.25g
8.08%
Saturated Fat:0.68g
4.26%
Carbohydrates:31.91g
10.64%
Net Carbohydrates:23.9g
8.69%
Sugar:3.88g
4.31%
Cholesterol:0.02mg
0.01%
Sodium:801.17mg
34.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.82g
17.63%
Manganese:1.32mg
65.8%
Vitamin B6:0.73mg
36.69%
Fiber:8g
32.01%
Iron:2.89mg
16.08%
Vitamin A:669.9IU
13.4%
Phosphorus:130.11mg
13.01%
Copper:0.25mg
12.5%
Magnesium:45.12mg
11.28%
Calcium:104.15mg
10.41%
Folate:41.42µg
10.35%
Vitamin K:9.38µg
8.93%
Zinc:1.14mg
7.58%
Potassium:264.3mg
7.55%
Vitamin C:5.56mg
6.74%
Selenium:4.3µg
6.14%
Vitamin B5:0.51mg
5.14%
Vitamin B1:0.06mg
4.1%
Vitamin E:0.45mg
3.03%
Vitamin B2:0.03mg
2.01%
Vitamin B3:0.32mg
1.62%