Yellow chickpea curry

Author: Megan Cameron-Lee

Photographer: Mark O'Meara

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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

More weights & measures

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

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 386cal

Kilojoules 1610kJ

Protein 16g

Total fat 7g

–Saturated fat 1g

Carbohydrates 60g

–Sugars 15g

Dietary fibre 12g

Sodium 730mg

Calcium 130mg

Iron 4.5mg

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.

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