Chickpea and cauliflower curry
Prep Time:
15 minutes
Cook Time:
35 minutes
Serves:
6 Servings
Serving Size:
1 3/4 cups (425 mL)
Dinner
This curry is perfect served as a vegetarian main dish along with brown rice or can be served as a side dish to spice up one of your regular meals!
Ingredients
- 2 tbsp (30 mL) canola oil
- 1 tsp (5 mL) cumin seed
- 1 small onion, chopped
- 4 cloves garlic, minced
- 1 Tbsp (15 mL) minced fresh ginger
- 1 Tbsp (15 mL) ground cumin
- 2 Tbsp (30 mL) ground coriander
- ¼ tsp (1 mL) ground tumeric
- ½ tsp (2 mL) cayenne (optional)
- 1 bay leaf
- 2 tomatoes, chopped (about 1 cup)
- ½ cup (125 mL) 0% M.F. plain Greek yogurt
- 2 cans (540 mL each) chickpeas, rinsed and drained (about 3 cups)
- 1 small cauliflower cut into small pieces (about 4 cups)
- 1 cup (250 mL) frozen green peas
- 1 cup (250 mL) vegetable broth
- ¼ cup chopped cilantro
Instructions
- Heat oil in a large skillet. Add cumin seed and let sputter briefly. Add onion and saute about 5 minutes or until golden. Add in garlic and ginger and cook; stirring frequently, for 1 to 2 minutes.
- Stir in cumin, coriander, turmeric, cayenne and the bay leaf. Stir until fragrant, about 2 minutes. Add tomatoes and continue to cook and stir until tomatoes soften and break up.
- Mix in chickpeas, cauliflower, and peas to coat in spices. Add broth and stir to combine.
- Bring to a boil, cover and reduce heat to medium-low and simmer for 20-25 minutes, or until cauliflower is cooked through.
- Remove from heat and remove bay leaf. Garnish with cilantro and serve.
Notes
Recipe courtesy of Pulse Canada.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 220 | |||
| Fat 7 g | 9 % | ||
| Saturated Fat 0.5 g + Trans Fat 0 g | 3 % | ||
| Cholesterol 0 mg | |||
| Sodium 350 mg | 15 % | ||
| Carbohydrate 29 g | |||
| Fibre 7 g | 25 % | ||
| Sugars 5 g | 5 % | ||
| Protein 11 g | |||
