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.

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 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 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.

Nutrition Info (per serve)

Kilojoules 1610kJ

Calories 386cal

Protein 16g

Total fat 7g

–Saturated fat 1g

Carbohydrates 60g

–Sugars 15g

Dietary fibre 12g

Sodium 730mg

Calcium 130mg

Iron 4.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.