Chickpea stew

Chickpea stew – Copyright Coquere

Chickpea stew is tasty and nutritious

Chickpea stew

Chickpea stew with curry is a typical Indian-inspired vegetarian dish. It is hearty, healthy and a good source of proteins. Chickpea stew contains a lot of flavour, and has fantastic colours as most Indian cuisine. This is a good option if you want a tasty and nutritious vegetarian meal. Provides three servings and dinner for 2-3 people.

Ingredients:

1.5 dl basmati rice (approximately 125 g)
Some salt
Turmeric powder (optional but gives a nice colour to the rice)

2 onions (medium size)
2 tablespoons olive oil
3 cloves garlic
¼ lemon
1-2 tablespoons green curry paste (amount depending on how spicy you want the stew, and how strong the curry paste is)
1 can coconut milk (low fat if you want less calories)
1 can chickpeas or garbanzo beans with liquid (a box containing approximately 250 g beans)
1-2 tablespoons soy sauce (starting with 1 tablespoon)
4-5 cherry tomatoes (the sweeter they are, the better)
1 handful fresh basil
1-2 tablespoons maple syrup or demerara sugar
Salt

Optional addition
You can also add a little broccoli or cabbage

Directions:

1. Start with cooking the rice according to instructions on the package. If desired add turmeric powder to the water.
2. While the rice is cooking, start on chickpea stew.
3. Clean the onion and garlic. Chop them finely.
4. Squeeze juice of the lemon, and cut the tomatoes in half.
5. Have some oil in a frying pan, or suitable pot, and put it on medium heat. Sauté the onion until it begins to be translucent, but not colouring. It takes approximately 5 min. The last minute you add the garlic.
6. Now put in one tablespoon of curry paste, the coconut milk and stir until the curry is well blended. Add a little salt. Taste if you now want a stronger variant. If so, add more curry.
7. Then add the chickpeas (with the liquid in which they are stored), and some soy sauce. Bring to boil at let simmer for 8-9 minutes.
8. Add the tomatoes, lemon juice and basil. Let simmer for additional 4-5 minute.
9. Season eventually with a little more salt and soy sauce. Note the soy sauce is quite salty. Then add the sugar. Mix well.

Served: Classically with both rice and chickpea stew together in the same bowl. It can also be fitting with a delicate bread such as Naan bread.

Allergy: High on FODMAP