Chickpea Curry with Steamed Brown Rice
Chickpea Curry with Steamed Brown Rice is a balanced and fiber-rich Indian dish suitable for weight loss. Chickpeas offer protein and fiber, while brown rice provides complex carbohydrates.
INGREDIENTS
For the Chickpea Curry:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground cardamom
- 1 tablespoon vegetable oil
- 1 cup water or vegetable broth
- Salt to taste
- Chopped fresh cilantro for garnishing
For the Steamed Brown Rice:
- 1 cup brown rice
- 2 cups water
- Salt to taste
INSTRUCTIONS
For the Chickpea Curry:
In a large skillet or pot, heat vegetable oil over medium heat.
Add chopped onion and sauté until it’s translucent.
Add minced garlic and minced ginger. Sauté for about 1 minute until fragrant.
Stir in ground cumin, ground coriander, turmeric powder, red chili powder, garam masala, ground cinnamon, ground cloves, and ground cardamom. Cook for another minute to toast the spices.
Add chopped tomatoes to the skillet. Cook for a few minutes until they soften and release their juices.
Add the drained chickpeas to the skillet. Stir to combine with the spices and tomatoes.
Pour in water or vegetable broth and bring the mixture to a simmer.
Cover the skillet and let the chickpea curry cook for about 10-15 minutes, allowing the flavors to meld.
Season the curry with salt to taste.
For the Steamed Brown Rice:
In a separate pot, combine brown rice and water.
Bring to a boil, then reduce the heat to low, cover the pot, and let the rice simmer for about 30-40 minutes, or until the rice is cooked and the liquid is absorbed.
Serve:
Serve a portion of steamed brown rice in each bowl.
Ladle the chickpea curry over the rice.
Garnish:
- Garnish the chickpea curry with chopped fresh cilantro.
TIPS
- Customize the curry with preferred spices and herbs.
- Adjust the level of red chili powder for your taste.
- Control the amount of oil used for sautéing.
- Choose low-sodium vegetable broth for a healthier option.
- Be mindful of portion sizes for calorie management.
- Enhance the curry with additional vegetables.
- Engage in regular physical activity to support weight loss goals.
NUTRITION VALUE
- Calories: 400 kcal (approx.)
- Protein: 12g (approx.)
- Carbohydrates: 70g (approx.)
- Fat: 8g (approx.)
- Fiber: 12g (approx.)
