CHAPATI NOODLES
Chapati noodles or roti noodles is made up of thin strips of chapatis cooked with crunchy vegetables with the hint of tomato sauce, soya sauce, and garlic making the dish delicious and healthy. It is an innovative way to feed your kids chapati and veggies simultaneously.
This is great kids lunchbox option and is a good alternative to include vegetables and regular boring chapatis in their diet. This not monly makes perfect lunch but is also a good option for an evening snacks.
INGREDIENTS
- 1 cup cooked chickpeas (or 1 can, drained and rinsed)
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 bell pepper, diced
- 1 carrot, diced
- 1 zucchini, diced
- 1 cup cauliflower florets
- 1 cup canned diced tomatoes
- 1 cup coconut milk
- 2 tablespoons curry powder
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (optional, adjust to taste)
- Salt to taste
- Fresh cilantro, chopped for garnish
- Lemon wedges, for serving
For the Brown Rice:
- 1 cup brown rice
- 2 cups water
- Salt to taste
INSTRUCTIONS
Rinse the brown rice under running water. In a saucepan, combine the rinsed rice, water, and salt. Bring to a boil, then reduce the heat, cover, and simmer for about 40-45 minutes or until the rice is cooked and tender. Set aside.
In a large pan or skillet, heat some oil over medium heat. Add the chopped onion and sauté until it turns golden brown.
Add the minced garlic and grated ginger to the pan. Sauté for another minute until fragrant.
Add the diced bell pepper, carrot, zucchini, and cauliflower to the pan. Stir-fry the vegetables for a few minutes until they begin to soften.
Stir in the curry powder, cumin powder, turmeric powder, and red chili powder (if using). Cook for a minute to toast the spices and release their flavors.
Add the canned diced tomatoes (with their juices) to the pan. Mix well to combine with the vegetables and spices.
Pour in the coconut milk and add the cooked chickpeas. Stir to coat the ingredients with the curry sauce. Reduce the heat, cover, and let it simmer for about 10-15 minutes to allow the flavors to meld together. If the curry becomes too thick, you can add a little water to adjust the consistency.
While the curry is simmering, fluff the cooked brown rice with a fork.
Serve the Chickpea and Vegetable Curry hot over a bed of brown rice. Garnish with fresh cilantro and squeeze some lemon juice over the curry for added freshness.
WEIGHT LOSS TIPS:
- Opt for cooking spray or use minimal oil for sautéing the vegetables to reduce the calorie content.
- Increase the vegetable-to-chickpea ratio for added fiber and nutrients.
- Control the amount of added salt and spices to suit your taste preferences and dietary needs.
- Use light coconut milk or diluted coconut milk to lower the fat content.
- Practice portion control and avoid overeating.
- Pair the curry with a side salad or steamed vegetables to add volume to your meal without adding excessive calories.
- Engage in regular physical activity and maintain a balanced and active lifestyle.
NUTRITION VALUE
- Calories: 350-400 kcal
- Protein: 12-15g
- Fat: 10-12g
- Carbohydrates: 55-60g
- Fiber: 10-12g
