Vegetable and Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Vegetable and Chickpea Curry
45 min.
6
290kcal

Suggestions


Welcome to the world of rich flavors and wholesome ingredients with our delectable Vegetable and Chickpea Curry! This delightful dish is not only a feast for the taste buds but also a nourishing option for those seeking a vegetarian and vegan meal packed with health benefits. With a health score of 81, you can indulge in every bite without any guilt.

This vibrant curry showcases a colorful medley of fresh vegetables, including baby spinach, green beans, and bell peppers, accompanied by hearty chickpeas that are not just a source of plant-based protein but also create a satisfying texture. Infused with aromatic spices like curry powder and fresh ginger, this dish is sure to awaken your senses and offer a warm embrace on any chilly day.

Ready in just 45 minutes, making it perfect for a weeknight dinner or a special gathering, this gluten-free and dairy-free recipe serves up to 6 people, making it an ideal choice for sharing with friends and family. The addition of light coconut milk lends a creamy richness that perfectly balances the spiciness of the serrano chile and the sweetness of the brown sugar.

Don’t forget to serve this heartwarming curry with zesty lemon wedges to elevate the flavors even further. Gather around the table, share the love, and embark on a culinary journey that celebrates healthy eating without compromising on taste!

Ingredients

  • cups baby spinach fresh
  • 1.5 cups baking potatoes cubed peeled
  • 0.3 teaspoon pepper black
  • teaspoon brown sugar 
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup carrots ()
  • cups chickpeas cooked (garbanzo beans)
  • tablespoon curry powder 
  • teaspoon ginger fresh grated peeled
  •  garlic clove minced
  • cup green beans (1-inch)
  • cup bell pepper diced green
  • 0.1 teaspoon ground pepper red
  •  lemon wedges 
  • cup lite coconut milk light
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.5 teaspoon salt 
  •  serrano chiles minced seeded
  • 14 ounce vegetable stock canned

Equipment

  • frying pan
  • slow cooker

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and carrot; cover and cook 5 minutes or until tender.
  3. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.
  4. Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender.
  5. Add spinach and coconut milk; stir until spinach wilts.
  6. Serve with lemon wedges.

Nutrition Facts

Calories290kcal
Protein14.75%
Fat21.7%
Carbs63.55%

Properties

Glycemic Index
82.47
Glycemic Load
13.73
Inflammation Score
-10
Nutrition Score
29.174347587254%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
1.72mg
Isorhamnetin
2mg
Kaempferol
1.37mg
Myricetin
0.2mg
Quercetin
10.19mg

Nutrients percent of daily need

Calories:290.01kcal
14.5%
Fat:7.35g
11.3%
Saturated Fat:2.89g
18.07%
Carbohydrates:48.41g
16.14%
Net Carbohydrates:36.93g
13.43%
Sugar:12.89g
14.32%
Cholesterol:0mg
0%
Sodium:615.68mg
26.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.23g
22.47%
Vitamin A:5541.46IU
110.83%
Vitamin K:95.44µg
90.9%
Manganese:1.4mg
69.77%
Vitamin C:50.61mg
61.34%
Folate:208.36µg
52.09%
Fiber:11.48g
45.92%
Vitamin B6:0.58mg
28.99%
Copper:0.55mg
27.4%
Iron:4.87mg
27.07%
Potassium:939.85mg
26.85%
Magnesium:92.03mg
23.01%
Phosphorus:227.35mg
22.74%
Vitamin B1:0.26mg
17.55%
Vitamin E:2.37mg
15.82%
Zinc:1.89mg
12.62%
Calcium:121.27mg
12.13%
Vitamin B3:2.36mg
11.79%
Vitamin B2:0.19mg
10.95%
Vitamin B5:0.77mg
7.66%
Selenium:4.48µg
6.41%
Source:My Recipes