Chickpea & Vegetable Curry

A quick and easy recipe which will make people think differently about the way they eat and focuses on one or more of the following:

Achieving ‘five a day’; Using seasonal local ingredients; Trying something ordinarily not considered; Low in calories; Low in fat; High in energy; Substituting something which is ordinarily high calorie/fat with something healthier.

Good for:

5 a day  

Cooking time:

 25 minutes

Portions:

 4

Cost per person:

 £1.10

Ingredients:

400g potatoes, peeled and diced
2 large carrots, peeled and diced
250g cauliflower, broken into florets
150g green beans, halved
1 onion, chopped
Low fat cooking spray
2 tablespoons curry paste
1 large can chopped tomatoes
150g low fat yoghurt
410g can chickpeas, drained and rinsed
2 tablespoons freshly chopped coriander

Method:

Cook the potatoes and carrots in a large pan of boiling water for 5 minutes.  Add the cauliflower and green beans and cook for 5 minutes more, then drain the vegetables.

Meanwhile, brown the onion in low fat cooking spray in a large pan, adding a splash of water if needed to stop it from sticking.  Stir in the curry paste and cook for 1 minute, then add the tomatoes and yoghurt.

Mix the vegetables and chickpeas into the curry sauce and cook for 10 minutes.  Serve topped with chopped coriander. 

Supplied by:
Mary Dawe
Community Worker, Eatsome, Health Promotion

www.eatsomegoodfood.org