

Curries, Asian-style
2 ratingsRate
Yellow chickpea curry
Author: Megan Cameron-Lee
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
Units: Metric | Imperial (US)
- 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)
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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.
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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First published: Jun 2016
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