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Tomato Chickpea Curry

Yield 6 servings (serving size: 1 cup)
Serve this flavorful tomato chickpea curry over steamed brown rice as a side for grilled chicken or pork.

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

Nutrition 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

How to Make It

  1. 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.

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

Cook's Notes

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.