Yellow chickpea curry
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.
Reviewed by our expert panel Serves: 4
Time to make: 25 mins
Total cost: $15.20 / $3.80 per serve
(at time of publication)
Ingredients
- olive oil spray
- 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 chickpeas, rinsed, drained
- ½ cup dried red lentils, rinsed
- 250g pouch microwavable brown rice
- ½ cup low-fat plain yoghurt, to serve
- chopped fresh coriander leaves, 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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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