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Chickpea and Tomato Curry

  • Prep 30 min
  • Total 30 min
  • Servings 6
  • Save
    3K
  • Pinterest
    245
  • Print
    686
  • Email
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  • Facebook
    44

Eat meatless with a simple and delicious dish of beans, fire roasted tomatoes and curry that can be on your dinner table in 30 minutes. MORE + LESS -

Ingredients

1
tablespoon olive or vegetable oil
1
medium onion, chopped (1/2 cup)
3
cloves garlic, finely chopped
1
tablespoon finely chopped gingerroot
1
tablespoon curry powder
2
cans (15 oz each) chickpeas, drained, rinsed
2
cans (14.5 oz each) Muir Glen™ organic fire roasted diced tomatoes, undrained
1/2
cup finely chopped fresh cilantro
1
tablespoon fresh lemon juice
1/2
teaspoon coarse salt (kosher or sea salt)
Hot cooked rice, if desired
Plain yogurt, if desired

Steps

Hide Images
  • 1
    In 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.
  • 2
    Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt.
  • 3
    Serve over rice; top each serving with yogurt.

Expert Tips

For the best flavor, look for cilantro that is very green, fresh looking and aromatic.

Serve with Indian flatbread.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
380mg
16%
Potassium
680mg
19%
Total Carbohydrate
42g
14%
Dietary Fiber
10g
39%
Sugars
5g
Protein
12g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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