Chickpea Curry with Yogurt

Whole milk yogurt contributes a silky, creamy texture to this mild vegetarian stew from India. Serve Chickpea Curry with steamed or sautéed spinach and Indian bread. Replicate naan, the Indian flatbread, by cooking flour tortillas in a grill pan or cast-iron skillet until blackened in spots. The cinnamon sticks and bay leaves are removed before the dish is served, but the cardamom pods are more difficult to fish out. Be careful as you eat not to bite into one.

Yield: 4 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 262
  • Calories from fat: 28%
  • Fat: 8.2g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 2.9g
  • Protein: 10.2g
  • Carbohydrate: 38.9g
  • Fiber: 8.6g
  • Cholesterol: 8mg
  • Iron: 3.8mg
  • Sodium: 579mg
  • Calcium: 173mg

Ingredients

  • 2 teaspoons peanut oil
  • 2 teaspoons cumin seeds
  • 1 teaspoon coriander seeds
  • 6 cardamom pods
  • 2 bay leaves
  • 2 (3-inch) cinnamon sticks
  • 1 1/2 cups chopped onion
  • 2 tablespoons minced peeled fresh ginger
  • 4 garlic cloves, minced
  • 2 teaspoons garam masala
  • 1 cup water
  • 1/2 cup chopped plum tomato (about 1 large)
  • 1/2 teaspoon salt
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
  • 1 cup plain whole milk yogurt
  • 1/2 cup chopped fresh cilantro

Preparation

  1. Heat oil in a large nonstick skillet over medium heat. Add cumin, coriander, cardamom, bay leaves, and cinnamon sticks; cook 30 seconds or until fragrant, stirring constantly. Add onion, and cook for 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring constantly. Stir in garam masala, and cook 10 seconds, stirring constantly. Stir in 1 cup water, tomato, salt, and chickpeas; bring to a simmer. Cook 5 minutes, stirring occasionally. Remove from heat; discard cinnamon sticks and bay leaves. Stir in yogurt and cilantro.
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