1 medium onion, diced
3 garlic cloves, minced, or 1/2 teaspoon garlic powder
1 Tablespoon oil
1 teaspoon salt
2 Tablespoons curry powder OR 3 Tablespoons curry paste
(Optional) 1 teaspoon each of ginger, cumin, and/or coriander
2 cans chickpeas, drained and rinsed
1 can diced tomatoes
1 can (13.5 oz) light coconut milk (unsweetened)
1 cup spinach or other leafy green vegetable
Chickpea Curry
Servings: 6
Ingredients:
Directions:
- Add the oil to a pot and heat to medium-high. Add the onions to the pot, stirring occasionally. Once the onions have started to brown, add the salt and garlic.
- Measure your curry seasoning of choice and add to the pot as well as any optional seasonings, if you have them on hand. Stir to combine and cook until fragrant, about 1 minute.
- Pour the tomatoes and chickpeas into the pot, and mix well, scraping any spices off the bottom of the pot that browned and got stuck (that’s good flavor!).
- Reduce heat to medium and simmer for about 5 minutes, then reduce to low. Add the spinach, then pour in the coconut milk. Stir to combine and gently simmer for about 10 minutes. (Note: Simmer longer for softer chickpeas.)
- Serve by itself, over rice, or with whole wheat flatbread for dipping.
Notes & Tips:
There are many varieties of curry powder mixes and curry paste, so feel free to use whichever kind your family prefers.
Recipe Category
30 minutes or less, One pan meals, Kid-friendly recipes
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Chickpea Curry
Servings: 6
Ingredients:
1 medium onion, diced
3 garlic cloves, minced, or 1/2 teaspoon garlic powder
1 Tablespoon oil
1 teaspoon salt
2 Tablespoons curry powder OR 3 Tablespoons curry paste
(Optional) 1 teaspoon each of ginger, cumin, and/or coriander
2 cans chickpeas, drained and rinsed
1 can diced tomatoes
1 can (13.5 oz) light coconut milk (unsweetened)
1 cup spinach or other leafy green vegetable
Directions:
- Add the oil to a pot and heat to medium-high. Add the onions to the pot, stirring occasionally. Once the onions have started to brown, add the salt and garlic.
- Measure your curry seasoning of choice and add to the pot as well as any optional seasonings, if you have them on hand. Stir to combine and cook until fragrant, about 1 minute.
- Pour the tomatoes and chickpeas into the pot, and mix well, scraping any spices off the bottom of the pot that browned and got stuck (that’s good flavor!).
- Reduce heat to medium and simmer for about 5 minutes, then reduce to low. Add the spinach, then pour in the coconut milk. Stir to combine and gently simmer for about 10 minutes. (Note: Simmer longer for softer chickpeas.)
- Serve by itself, over rice, or with whole wheat flatbread for dipping.
Notes & Tips:
There are many varieties of curry powder mixes and curry paste, so feel free to use whichever kind your family prefers.
Nutrition Facts
6 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 300 | |
| % Daily Value* | ||
| Total Fat 10g | 13% | |
| Saturated Fat 4g | 20% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 840mg | 37% | |
| Total Carbohydrate 43g | 16% | |
| Dietary Fiber 12g | 43% | |
| Total Sugars 9g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 13g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 86mg | 6% | |
| Iron 2mg | 10% | |
| Potassium 356mg | 8% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.