Veganuary might be almost ending but vegan isn’t going anywhere. More and more friends and people I know are turning to more plant based foods in a bit to save the environment. While we need more change in the world to support sustainability and reduce pollution, I do believe, in the words of Tesco, that every little helps. While I’m not planning to go vegan (sorry, I can’t live without cheese…) I am looking to introduce more veggie and plant-based meals at home, by my meat from sustainable sources and doing little things like reducing dairy intake like swapping milk for oat milk in my coffee..
Anyway, back to this recipe. This chickpea curry is just great in all fronts! With just around 150 kcal per serving (according to BBCGoodFood), low fat, containing 2 of your 5 a day, AND it costs around £6 to make (that’s under £2 per serving!). You guessed it, it’s also really quick to make. You just can’t go wrong with this one. If you need to dial down the heat, halve the chillies.
Chickpea, tomato and spinach curry
Serves 4 | Prep 10 minutes | Cook 25 minutes
Easy | Vegan | Gluten and Dairy Free
- 1 tbsp vegetable oil
- 1 red onion, sliced
- 2 garlic cloves, chopped
- ½ finger length piece fresh root ginger, shredded
- 2 mild red chillies, thinly sliced
- ½ tsp turmeric
- ¾ tsp garam masala
1 tsp ground cumin
- 4 tomatoes, chopped
- 2 tsp tomato purée
- 400g can chickpea, rinsed and drained
- 200g baby spinach leaves
- rice or naan bread, to serve
Heat the oil in a large, deep pan or a sauce pan, and fry the onion over a low heat until softened. Stir in the garlic, ginger and chillies and cook for a further 5 mins until the onions are golden and the garlic slightly toasted.
Add the turmeric, garam masala and cumin, stirring over a low heat for a few secs. Tip in the chopped tomatoes and add the tomato purée, then simmer for 5 mins.
Add the chickpeas to the pan with 300ml water (fill the can three-quarters full). Simmer for 10 mins before stirring in the spinach to wilt. Season well and serve with rice or naan.
Nutrition: per serving
kcal 145, fat 6g, saturates 0g, carbs 17g, sugars 6g, fibre 5g, protein 7g, salt 0.56g
Original recipe and nutritional information from BBCGoodFood issue December 2009, available online here.