Quorn™ and Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Quorn™ and Chickpea Curry
50 min.
4
171kcal

Suggestions


Are you ready to embark on a culinary adventure that tantalizes your taste buds while being kind to the planet? Look no further than this delightful Quorn™ and Chickpea Curry! Perfectly suited for vegetarians, vegans, and those with gluten or dairy sensitivities, this dish is a celebration of vibrant flavors and wholesome ingredients.

In just 50 minutes, you can whip up a hearty meal that serves four, making it an ideal choice for family dinners or cozy gatherings with friends. The combination of chickpeas and Quorn™ provides a satisfying protein boost, while an array of spices like cumin, turmeric, and garam masala infuses the dish with warmth and depth. Each bite is a harmonious blend of textures and tastes, from the tender chickpeas to the savory Quorn™, all enveloped in a rich, aromatic sauce.

Not only is this curry a feast for the senses, but it also boasts a low calorie count of just 171 kcal per serving, allowing you to indulge without guilt. Whether you’re looking for a scrumptious starter, a filling snack, or a comforting main course, this Quorn™ and Chickpea Curry is sure to impress. So grab your frying pan and wok, and let’s get cooking!

Ingredients

  • 0.5 teaspoon mustard seed black
  • ounce chickpeas drained canned (garbanzo beans)
  • 14 ounce canned tomatoes diced canned
  • teaspoon chili powder 
  • 0.5 teaspoon cumin seed 
  • teaspoon garam masala 
  • cloves garlic crushed
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • teaspoon ground turmeric 
  • medium onion chopped
  • teaspoon salt 
  • teaspoons tomato purée 
  • cup vegetable broth 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • wok

Directions

  1. Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Cook Quorn in oil until golden brown. Set aside.
  2. Using the same pan, heat remaining 1 tablespoon oil over medium heat. Cook onion, garlic, cumin seed, and mustard seed in oil for 3 to 5 minutes, or until the onion is soft.
  3. Season with ground turmeric, cumin, and coriander, chili powder, and salt.
  4. Mix in tomato puree, then stir in Quorn, chickpeas, diced tomatoes, and vegetable stock. Bring to a boil, reduce heat to medium-low, and simmer for 20 to 25 minutes.
  5. Remove from heat, and mix in garam masala.

Nutrition Facts

Calories171kcal
Protein11.76%
Fat43.22%
Carbs45.02%

Properties

Glycemic Index
48.83
Glycemic Load
5.25
Inflammation Score
-10
Nutrition Score
11.555652079375%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
5.7mg

Nutrients percent of daily need

Calories:171.2kcal
8.56%
Fat:8.8g
13.54%
Saturated Fat:1.26g
7.86%
Carbohydrates:20.63g
6.88%
Net Carbohydrates:14.99g
5.45%
Sugar:6.24g
6.94%
Cholesterol:0mg
0%
Sodium:1117.23mg
48.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.39g
10.78%
Manganese:0.81mg
40.73%
Vitamin B6:0.5mg
25.23%
Fiber:5.64g
22.56%
Vitamin K:18.64µg
17.75%
Iron:3.03mg
16.85%
Copper:0.31mg
15.69%
Vitamin C:12.46mg
15.1%
Vitamin E:2.09mg
13.96%
Potassium:475.33mg
13.58%
Magnesium:46.43mg
11.61%
Vitamin A:515.82IU
10.32%
Phosphorus:101.06mg
10.11%
Folate:33.6µg
8.4%
Vitamin B1:0.12mg
8.08%
Calcium:78.79mg
7.88%
Vitamin B3:1.51mg
7.55%
Zinc:0.87mg
5.77%
Vitamin B5:0.51mg
5.09%
Vitamin B2:0.08mg
4.84%
Selenium:3.28µg
4.68%
Source:Allrecipes