Vegetable and Chickpea Curry


chickpeas 

Ingredients:

  • 1 tablespoon olive oil
  • 1 1/2 cups chopped onion
  • 1 cup (1/4-inch-thick) slices carrot
  • 1 tablespoon curry powder
  • 1 teaspoon brown sugar
  • 1 teaspoon grated peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 serrano chile, seeded and minced
  • 1 can chickpeas (garbanzo beans)
  • 1 1/2 cups cubed peeled baking potato
  • 1 cup diced green bell pepper
  • 1 cup (1-inch) cut green beans
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (14-ounce) can vegetable broth
  • 3 cups fresh baby spinach
  • 1 cup light coconut milk
  • 6 lemon wedges

Directions:

Heat the olive oil in a large, nonstick skillet over medium heat. Add the onion and carrots. Cover and cook five minutes, or until tender. Add the curry powder, sugar, ginger, garlic, and chile. Cook for one minute, stirring constantly.

Place onion mixture in a 5-quart, electric slow cooker. Stir in chickpeas and next eight ingredients (through the broth). Cover and cook on "High" for six hours or until vegetables are tender.

Add spinach and coconut milk. Stir until spinach wilts.

Serve hot as a main dish or side dish with the lemon wedges as garnish.

Yield:

6 servings (serving size: 1 1/3 cups vegetable mixture and 1 lemon wedge)

Source:

CookingLight.com 


 
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  • Nutrition Tip

    Garbanzo beans (also known as chickpeas, Bengal grams, and Egyptian peas) are a type of legume with a smooth, nutty taste and buttery texture. Rich sources of fiber, protein and iron, these are a wonderful substitute for meat in a curry dish.

    The American Diabetes Association, the American Heart Association, and the American Cancer Society recommend legumes as a key food group for preventing disease and optimizing health.

    Chickpeas are a great way to start the shift to a more plant-based diet, as the 2010 Dietary Guidelines for Americans suggest. Their simple taste lets the spices in a dish like this one shine through, while adding a nutritional boost.


    Vegetable and Chickpea Curry
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