Chickpea Curry with Basmati Rice

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

Suggestions


Welcome to a delightful culinary adventure with our Chickpea Curry with Basmati Rice! This vibrant dish is not only vegetarian and gluten-free, but it also packs a punch of flavor and nutrition, making it a perfect choice for lunch or dinner. In just 45 minutes, you can whip up a meal that serves four, with each serving containing a satisfying 385 calories.

Imagine the aromatic blend of spices wafting through your kitchen as you sauté onions and garam masala, creating a warm and inviting atmosphere. The star of this dish, chickpeas, are not only rich in protein but also provide a hearty texture that pairs beautifully with the tender basmati rice. The addition of fresh baby spinach adds a pop of color and a boost of nutrients, while the creamy Greek yogurt brings a luscious finish that balances the spices perfectly.

Whether you're looking to impress guests or simply enjoy a comforting meal at home, this Chickpea Curry is sure to become a favorite. Serve it over fluffy rice, sprinkle with fresh cilantro, and savor every bite of this wholesome, delicious dish. Get ready to indulge in a meal that nourishes both body and soul!

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