Chickpea Curry with Basmati Rice

Vegetarian
Gluten Free
Health score
48%
Chickpea Curry with Basmati Rice
45 min.
4
385kcal

Suggestions


Are you ready to indulge in a flavorful delight that brings together the wholesome goodness of chickpeas and vibrant spices? This Chickpea Curry with Basmati Rice is not just a dish; it's a celebration of rich flavors and nourishment! Perfectly vegetarian and gluten-free, this recipe caters to those looking for healthy yet satisfying meal options.

Imagine a warm, hearty bowl filled with tender chickpeas simmered in luscious crushed tomatoes, infused with aromatic garam masala, and brightened by fresh spinach. Each bite is a harmonious blend of textures and tastes, creating a comforting experience that's perfect for any time of day. Whether it's for a weekday lunch or a cozy dinner with family, this curry is sure to impress!

Even better, it comes together in just 45 minutes, making it a great choice for busy evenings. The addition of creamy Greek yogurt adds a delightful touch, balancing the spices and providing a smooth finish to the dish. Served over fluffy basmati rice, this meal not only nourishes but also satisfies your cravings for something truly delicious. Get ready to savor every last bite of this delectable Chickpea Curry!

Ingredients

  • ounce baby spinach fresh
  • 3.5 ounce brown rice 
  • 30 ounce garbanzo beans rinsed drained canned
  • 15 ounce canned tomatoes unsalted crushed canned
  • tablespoon canola oil 
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 teaspoons garam masala 
  • large onion diced
  • 0.5 cup greek yogurt plain 2%
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Cook rice according to package directions; drain.
  2. While rice cooks, heat a Dutch oven over medium-high heat.
  3. Add oil to pan; swirl to coat.
  4. Add onion; saut 5 minutes or until tender, stirring frequently. Stir in garam masala; cook 30 seconds, stirring constantly.
  5. Add chickpeas, tomatoes, and spinach; cook 2 minutes or until spinach wilts, stirring occasionally.
  6. Remove from heat; stir in yogurt and salt.
  7. Sprinkle with cilantro.
  8. Serve over rice.

Nutrition Facts

Calories385kcal
Protein18.37%
Fat20.19%
Carbs61.44%

Properties

Glycemic Index
57.02
Glycemic Load
21.55
Inflammation Score
-10
Nutrition Score
34.269564960314%

Flavonoids

Luteolin
0.32mg
Isorhamnetin
1.88mg
Kaempferol
2.96mg
Myricetin
0.16mg
Quercetin
9.83mg

Nutrients percent of daily need

Calories:385.12kcal
19.26%
Fat:9g
13.85%
Saturated Fat:0.94g
5.85%
Carbohydrates:61.65g
20.55%
Net Carbohydrates:47.69g
17.34%
Sugar:7.27g
8.08%
Cholesterol:1.25mg
0.42%
Sodium:1068.16mg
46.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.43g
36.86%
Vitamin K:216.77µg
206.45%
Manganese:3.3mg
164.97%
Vitamin A:4317.19IU
86.34%
Vitamin B6:1.44mg
71.84%
Fiber:13.96g
55.84%
Folate:163.93µg
40.98%
Magnesium:154.5mg
38.63%
Phosphorus:335.8mg
33.58%
Copper:0.67mg
33.26%
Iron:5.71mg
31.74%
Vitamin C:24.99mg
30.29%
Potassium:1016.7mg
29.05%
Vitamin B1:0.31mg
20.45%
Calcium:198.07mg
19.81%
Vitamin E:2.84mg
18.93%
Zinc:2.68mg
17.88%
Vitamin B2:0.26mg
15.31%
Vitamin B3:3.06mg
15.3%
Vitamin B5:1.46mg
14.64%
Selenium:7.99µg
11.41%
Vitamin B12:0.17µg
2.92%
Source:My Recipes