Tomato Chickpea Curry

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 213
  • Calories from fat: 26%
  • Fat: 6.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 2.3g
  • Protein: 7.4g
  • Carbohydrate: 34.3g
  • Fiber: 8.6g
  • Cholesterol: 0.0mg
  • Iron: 3mg
  • Sodium: 459mg
  • Calcium: 81mg

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

  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.
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.

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