Spiced vegetables and chickpeas
Serves: 4
Time to make: 45 mins
Total cost: $16.84 / $4.21 per serve
(at time of publication)
Ingredients
- 2 tablespoons rice bran oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 4cm piece ginger, grated
- 1 long red chilli, seeded, sliced
- 2 cloves garlic, finely chopped
- 400g kumara, peeled, cut into 3cm pieces
- 2 medium courgettes, cut into 2cm-thick slices
- ½ medium cauliflower (about 400g), cut into florets
- 1 cup reduced-salt vegetable stock
- 400g can no-added-salt chickpeas, rinsed, drained
- ½ cup coriander leaves, chopped
- ¼ cup coriander sprigs, to serve
- 2 naan or pita breads, halved, to serve
- ⅓ cup mango chutney, to serve
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Instructions
1 Set a large non-stick frying pan over medium heat. Heat rice bran oil. Add mustard seeds and cook, stirring, for 1 minute. Add cumin, turmeric, ginger, chilli and garlic and cook, stirring, for 1 minute.
2 Add kumara to frying pan and cook, stirring frequently, for 10 minutes, or until golden. Toss courgette and cauliflower through mixture; stir in vegetable stock, cover and bring to the boil.
3 Reduce heat to low and cook vegetables for 15-20 minutes, or until tender. Add chickpeas and cook for 5 minutes. Stir chopped coriander through mixture; leave to cool slightly. Transfer spiced vegetables and chickpeas to an airtight container and freeze (for up to 1 month).
Variations
Make it gluten free: Check stock and ground spices are gluten free.
HFG tip
To reheat: Transfer spiced veges and chickpeas to fridge and leave to thaw for a day (or overnight). Place thawed veges and chickpeas in a shallow microwave-safe dish; cover and microwave on 50% power, stirring every 3 minutes, for 10-12 minutes, or until hot.
To serve: Warm bread. Divide spiced veges and chickpeas among 4 plates; top with coriander sprigs. Serve each dish with half a piece of bread and mango chutney.
Nutrition Info (per serve)
-
Calories 396cal
-
Kilojoules 1660kJ
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Protein 13g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 60g
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–Sugars 26g
-
Dietary fibre 11g
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Sodium 300mg
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Calcium 90mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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