Tomato Chickpea Curry

recipe
Serve this flavorful tomato chickpea curry over steamed brown rice as a side for grilled chicken or pork.

Yield:

6 servings (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 213
Caloriesfromfat 26 %
Fat 6.2 g
Satfat 1.2 g
Monofat 2.4 g
Polyfat 2.3 g
Protein 7.4 g
Carbohydrate 34.3 g
Fiber 8.6 g
Cholesterol 0.0 mg
Iron 3 mg
Sodium 459 mg
Calcium 81 mg

Ingredients

1 tablespoon canola oil
1 cup chopped onion (1 small)
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
2 teaspoons garam masala
1 1/2 teaspoons brown mustard seeds
1/4 to 1/2 teaspoon ground red pepper
1/2 cup light coconut milk
1 tablespoon chopped seeded jalapeño pepper
1 teaspoon sugar
1/2 teaspoon ground turmeric
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 (28-ounce) can diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
3 tablespoons chopped fresh cilantro

Preparation

Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic; cook 5 minutes. Stir in garam masala, mustard seeds, and red pepper; cook 2 minutes, stirring frequently. Stir in coconut milk and remaining ingredients except cilantro; bring to a boil.

Reduce heat, and simmer 35 minutes, stirring occasionally. Remove from heat; stir in chopped cilantro.

Note:

Look for garam masala in the spice section of the supermarket or Asian grocery store. Substitute yellow mustard seeds for the brown, or stir in 1 1/2 teaspoons dry mustard or 1 1/2 tablespoons prepared mustard with the chickpeas if you don't have mustard seeds.

Lycopene count: 19 milligrams per serving.

Jaime Harder,

October 2006
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