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Gluten-Free Chick Pea and Tomato Curry

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Gluten-Free Chick Pea and Tomato Curry
  • Prep 30 min
  • Total 30 min
  • Servings 6
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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.
Updated Sep 20, 2016

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 gluten-free curry powder
  • 2 cans (15 oz each) gluten-free chick peas, drained, rinsed
  • 2 cans (14.5 oz each) 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

  • 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 chick peas 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    For the best flavor, look for cilantro that is very green, fresh looking and aromatic.
  • tip 2
    Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition

220 Calories, 5g Total Fat, 9g Protein, 33g Total Carbohydrate, 1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
630mg
26%
Potassium
180mg
5%
Total Carbohydrate
33g
11%
Dietary Fiber
8g
33%
Sugars
1g
Protein
9g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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