Indian Chickpeas
Makes 4 cups (1 L)
Once you’ve discovered curry pastes, you’ll enjoy the ease with which you can put together a vegetable, lentil, or bean curry. Even the mild pastes are hot enough for many people. The Patak’s brand is our favourite. Use a little or a lot, depending on your preference. Chickpeas are rich in protein, minerals, and the B vitamin folate.
1/2 onion, diced
1 tablespoon (15 mL) coconut or olive oil
2 cloves garlic, minced
2 cups (500 mL) chopped fresh or canned tomatoes
1 tablespoon (15 mL) mild Indian curry paste
3 cups (750 mL) cooked or canned chickpeas, drained and rinsed
1 tablespoon (15 mL) lemon juice
1 teaspoon (5 mL) tamari or soy sauce
1/4 teaspoon (1 mL) salt (optional)
Cook the onion in the oil in a pan over medium heat for 3 to 5 minutes or until translucent. Add the garlic, tomatoes, and curry paste and cook for 3 minutes. Add chickpeas, lemon juice, tamari, and salt; cook for 15 minutes. Adjust the seasoning.
Per cup (250 mL): calories: 288, protein: 13 g, fat: 9 g, carbohydrate: 42 g (9 g from sugar), dietary fibre: 8 g, calcium: 83 mg, iron: 4 mg, magnesium: 77 mg, phosphorus: 252 mg, potassium: 649 mg, sodium: 100 mg, zinc: 2 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B6: 0.3 mg, folate: 242 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0 mcg, vitamin A: 40 mcg, vitamin C: 17 mg, vitamin E: 2 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 17%, fat 27%, carbohydrate 56%
