Chickpea stew is tasty and nutritious
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.
1.5 dl basmati rice (approximately 125 g)
Turmeric powder (optional but gives a nice colour to the rice)
2 onions (medium size)
2 tablespoons olive oil
3 cloves garlic
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
You can also add a little broccoli or cabbage
- Start with cooking the rice according to instructions on the package. If desired add turmeric powder to the water.
- While the rice is cooking, start on chickpea stew.
- Clean the onion and garlic. Chop them finely.
- Squeeze juice of the lemon, and cut the tomatoes in half.
- 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.
- 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.
- 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.
- Add the tomatoes, lemon juice and basil. Let simmer for additional 4-5 minute.
- 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