Garbanzo-Tomato Curry

Vegetarian
Gluten Free
Health score
44%
Garbanzo-Tomato Curry
45 min.
4
478kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Garbanzo-Tomato Curry, a delightful dish that’s perfect for any occasion. Whether you’re seeking a satisfying lunch or a hearty dinner, this vegetarian and gluten-free recipe delivers all the nourishment you crave without compromising on taste. With a nutrition-packed profile, each serving of this curry is a feast for your taste buds, boasting an impressive 478 calories per serving.

Imagine the warm aroma of cumin and curry filling your kitchen as you sauté fresh ginger, garlic, and onions, creating a fragrant base that sets the stage for the star ingredients: garbanzos and tomatoes. The combination of these ingredients not only creates a luscious curry but also offers a nutritious punch, packed with protein, fiber, and essential vitamins. It’s not just a meal; it’s a celebration of hearty, plant-based goodness.

In just 45 minutes, you can whip up a dish that’s sure to impress family and friends alike. Serve it with a dollop of plain nonfat yogurt on the side, which complements the spiciness perfectly and adds a creamy texture that enhances every bite. Perfect as a main dish for lunch or dinner, our Garbanzo-Tomato Curry is a culinary adventure that’s easy to master, making it a must-try recipe for those who appreciate the art of cooking. Get ready to dive into this exotic flavor journey that’s both satisfying and nourishing!

Ingredients

  • 14.5 oz tomatoes diced canned
  • 0.3 teaspoon ground pepper (see notes)
  • teaspoon cumin seeds 
  • tablespoon curry powder 
  • tablespoon ginger fresh minced
  • 31 oz chickpeas rinsed drained canned
  • cloves garlic minced peeled
  • 0.5 teaspoon mustard seeds 
  • oz onion peeled chopped
  • cup yogurt plain
  • servings salt 
  • tablespoon vegetable oil 

Equipment

  • frying pan

Directions

  1. In a 10- to 12-inch frying pan over medium-high heat, stir onion, ginger, and garlic in oil until onion just begins to brown, 5 to 8 minutes.
  2. Add curry powder, cumin seeds, mustard seeds, and cayenne and stir until fragrant, about 30 seconds.
  3. Add garbanzos and tomatoes (including juice). Bring to a boil, reduce heat, and simmer uncovered, stirring occasionally, to blend flavors, about 5 minutes. If mixture is thicker than desired, stir in a little water to thin.
  4. Add salt to taste. Spoon into serving dishes.
  5. Serve with yogurt on the side.

Nutrition Facts

Calories478kcal
Protein20.16%
Fat18%
Carbs61.84%

Properties

Glycemic Index
34.94
Glycemic Load
12.6
Inflammation Score
-9
Nutrition Score
31.643478289894%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
2.84mg
Kaempferol
0.38mg
Myricetin
0.07mg
Quercetin
12.05mg

Nutrients percent of daily need

Calories:477.52kcal
23.88%
Fat:9.89g
15.21%
Saturated Fat:1.28g
8%
Carbohydrates:76.43g
25.48%
Net Carbohydrates:57.05g
20.74%
Sugar:20.24g
22.48%
Cholesterol:1.23mg
0.41%
Sodium:407.75mg
17.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.92g
49.84%
Manganese:2.54mg
127.03%
Folate:407.58µg
101.9%
Fiber:19.39g
77.54%
Phosphorus:515.33mg
51.53%
Iron:8.38mg
46.55%
Copper:0.9mg
45.18%
Magnesium:142.42mg
35.61%
Potassium:1122.21mg
32.06%
Calcium:290.57mg
29.06%
Zinc:4.33mg
28.87%
Vitamin B6:0.57mg
28.27%
Vitamin B1:0.37mg
24.69%
Vitamin C:18.05mg
21.88%
Vitamin B2:0.36mg
21.4%
Vitamin K:20.04µg
19.09%
Selenium:12.02µg
17.17%
Vitamin E:2.17mg
14.44%
Vitamin B5:1.23mg
12.28%
Vitamin B3:2.16mg
10.78%
Vitamin B12:0.37µg
6.23%
Vitamin A:258.38IU
5.17%
Source:My Recipes