Yellow chickpea curry

Photographer: Mark O'Meara

An easy vegetarian curry recipe, ideal for lunch or dinner, ready and on the table in 25 minutes - ideal for when you come home late and tired. High in iron and fibre, with an easy gluten-free option.

Serves: 4

Time to make: 25 mins

Ingredients

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olive spray oil
1 medium onion, diced
1 medium carrot, diced
2 yellow or red capsicums, diced
1 tablespoon mild curry powder
2 ½ cups reduced-salt vegetable stock
420g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
½ cup dried red lentils, rinsed
250g pouch microwavable brown rice
½ cup low-fat plain yoghurt, to serve
chopped fresh coriandercilantroX, to serve (optional)

Instructions

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Place a non-stick frying pan over medium-high heat and spray with olive oil. Add onion, carrot and capsicum, and cook, stirring, for 5 minutes, or until softened.
Stir in curry powder, then add stock, chickpeas and lentils with 1 cup of water. Bring to the boil, then reduce heat and simmer for 15—20 minutes, or until lentils are cooked and curry has thickened.
Heat rice according to packet instructions. Serve curry over rice with a dollop of yoghurt and chopped coriander, if desired.

Variations

For extra heat and flavour, add 1 teaspoon each of cumin and chilli flakes.

Make it gluten free: Check stock and spices are gluten free.

Nutrition Info (per serve)

Calories 386 cal

Kilojoules 1610 kJ

Protein 16 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 60 g

Sugar 15 g

Dietary fibre 12 g

Sodium 730 mg

Calcium 130 mg

Iron 4.5 mg

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.