Chickpea Curry

Ingredients

• 1 tbsp (12.6g) canola or olive oil
• 1 large (250g) onion, diced
• 1 garlic clove, crushed
• ¼ tsp salt
• ½ tsp cumin powder
• ¼ tsp coriander powder
• ¼ tsp turmeric powder
• ¼ tsp red chilli powder
• 1 medium (250g) tomato, fresh, chopped
• 400g (tin) chickpeas, drained and rinsed
• 5cm fresh ginger, grated
• Pinch garam masala

Method

1. Heat a deep saucepan which has a lid or a medium sized wok and add the oil. Fry the onion and garlic until onions are caramelized.
2. Add salt, cumin, coriander, turmeric and red chilli powder. Mix spices and fry for a minute and add tomato. Cook the sauce until it begins to thicken.
3. Add 4 tbsp of water and stir. Add chickpeas and mix. Mash a few of the chickpeas while cooking. Cover and simmer for 5 minutes. Add ginger and garam masala. Cook for another minute.
4. Serve with pita bread or plain basmati rice.

Meal planning

1 serving = 1 starch + 1 prot + 2 veg + 1 fat

Shopping list

• Canola or olive oil
• Onion
• Garlic clove
• Salt
• Cumin powder
• Coriander powder
• Turmeric powder
• Red chilli powder
• Fresh tomato
• Chickpeas
• Fresh ginger
• Garam masala
• Pitta bread or plain basmati rice

Nutritional composition