Chickpeas in Curried Coconut Broth

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Chickpeas in Curried Coconut Broth
45 min.
6
474kcal

Suggestions


Are you ready to embark on a culinary adventure that tantalizes your taste buds and nourishes your body? Introducing our delightful Chickpeas in Curried Coconut Broth — a plant-based masterpiece that's perfect for anyone seeking a hearty and flavorful dish. This recipe is not only vegetarian and vegan, but it's also gluten-free and dairy-free, making it a versatile option for those with dietary restrictions.

Imagine the aromatic blend of spices and the creamy richness of coconut milk as they envelop tender chickpeas, creating a comforting broth that sings with flavor. The addition of fresh cilantro and a touch of pickled jalapeño pepper adds a vibrant zing, balancing the warmth of the curry powder perfectly. And with just 45 minutes of prep time, you can whip up this nourishing dish for family gatherings or casual weeknight dinners.

Served atop fluffy basmati rice, this Chickpeas in Curried Coconut Broth creates a fulfilling meal that boasts a satisfying caloric balance, making it a wonderful side dish or even a stand-alone entrée. With each spoonful, you'll experience a healthy dose of protein, healthy fats, and essential carbohydrates, all while enjoying a symphony of flavors that celebrate the richness of plant-based cooking. Don't miss out on this delicious and wholesome recipe that promises to be a crowd-pleaser!

Ingredients

  • 38 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • teaspoons canola oil 
  • cups basmati rice hot cooked
  • tablespoon curry powder 
  • 0.5 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • tablespoons jalapeno chopped
  • 13.5 ounce lite coconut milk light canned
  • 29 ounce no salt added diced tomatoes diced undrained canned
  • 1.5 cups onion chopped
  • teaspoon salt 

Equipment

  • frying pan
  • slow cooker

Directions

  1. Heat a large nonstick skillet over medium heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion and garlic; saut 5 minutes or until onion is tender.
  4. Place onion mixture, chickpeas, and next 5 ingredients (through salt) in a 3 1/2-quart electric slow cooker; stir well. Cover and cook on LOW for 6 to 8 hours. Stir in cilantro.
  5. Serve over rice.

Nutrition Facts

Calories474kcal
Protein12.54%
Fat18.82%
Carbs68.64%

Properties

Glycemic Index
45.89
Glycemic Load
55.4
Inflammation Score
-7
Nutrition Score
21.474782777869%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.03mg
Quercetin
9.1mg

Nutrients percent of daily need

Calories:474.13kcal
23.71%
Fat:9.91g
15.25%
Saturated Fat:4.9g
30.65%
Carbohydrates:81.36g
27.12%
Net Carbohydrates:70.24g
25.54%
Sugar:5.29g
5.88%
Cholesterol:0mg
0%
Sodium:958.21mg
41.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.86g
29.71%
Manganese:2.44mg
122.14%
Vitamin B6:1.24mg
62.16%
Fiber:11.11g
44.45%
Vitamin C:22.6mg
27.39%
Phosphorus:256.17mg
25.62%
Copper:0.51mg
25.53%
Iron:4.29mg
23.83%
Selenium:16.12µg
23.03%
Magnesium:90.41mg
22.6%
Potassium:668.72mg
19.11%
Folate:71.94µg
17.98%
Zinc:2.34mg
15.6%
Vitamin B5:1.39mg
13.93%
Calcium:138.64mg
13.86%
Vitamin B1:0.18mg
11.77%
Vitamin E:1.67mg
11.13%
Vitamin K:11.16µg
10.63%
Vitamin B3:2.01mg
10.04%
Vitamin B2:0.14mg
8.42%
Vitamin A:341.87IU
6.84%
Source:My Recipes