Vegetable Chickpea Curry Recipe
Easy Curry Recipe, Delicious With Whole Grains or Noodles
Vegetable rich chickpea curry recipe, lovely from early summer through early fall when local veggies are fresh and plentiful,
In winter, you can usually get most veggies in this recipe. Omit and substitute, or fill in the gaps with frozen veg, e.g. green beans.
Chickpea veggie curry is delicious served over whole grains like quinoa or rice, or any noodles.
Total prep & cook time: 35 min
Nutrition Data Per Serving, 212g: 150 cal, 26 fat cal, 25g carb, 3g fat, 342 mg sodium, 8 g fiber, 7 g protein, low Cholesterol, good source Potassium, Vit A, C, K, Folate, Manganese. Estimated glycemic load 9
- 3 cups cooked chick peas (2 cans drained, reserve liquid)
- 1 1/2 cups bean cooking liquid OR soup stock OR water + 1 vegetable bouillon cube
- 1 bay leaf
- 1 garlic clove, peeled, stemmed and minced
- 1 thin slice fresh ginger, peeled and minced
- 1 Tbsp olive or other mild cooking oil
- 2 stalks celery, washed and trimmed, sliced thin on the diagonal
- 2 medium carrots, trimmed and peeled if desired, sliced thin on diagonal
- 1 cup fresh green beans, trimmed, 1 inch slice OR frozen green beans
- 1 small zucchini, sliced in 1/4 inch round or diagonal slices
- 1/2 sweet red pepper, seeded, diced or sliced thin
- 2 cups thinly sliced cabbage OR chopped cauliflower
- 1 - 2 tsp curry powder to taste
- Optional: Salt & freshly ground pepper to taste
- 1/4 cup minced fresh parsley, cilantro or basil
- Put the quinoa or rice on to cook, or put the noodle cooking water on to boil
- Add 1 Tbsp oil to a 4 qt sauce pan or sauté pan and heat on medium low
- Mash or blend 1/4 cup of the beans with 1 cup of the liquid
- Heat the beans on medium-low with remaining liquid, vegetable bouillon cube, and bay leaf
- Prep the veggies and set aside
- Add the minced garlic and ginger to the oil and stir fry 1 minutes
- Add the celery and carrots and green beans. Increase heat to medium-high and stir fry 2 minutes
- Note: If using frozen green beans, add in the last 5 minutes of cooking
- Add cabbage, zucchini and pepper. Stir fry another 2 minutes
- Add the beans + liquid, curry powder, cover and cook on medium low until veggies are just tender, 5 - 10 minutes
- Add salt and pepper if desired
- Stir in the minced herb and serve immediately over quinoa or rice or noodles.
This recipe is faster if you have cooked grains on hand - those take 5 minutes to reheat.
Making brown rice will add about 25 minutes to the total cook time. Quinoa cooks in about 15 minutes, once it comes to a boil. Noodles take 6 - 8 minutes once the water boils.
Canned beans, vegetable bouillon cubes or soup stock are often salted, so taste before adding salt.
The nutrition data is for 1/2 tsp salt, but doesn't include salt in a bouillon cube.
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