Heart-Friendly Chickpea Curry Recipe

For the Paste

2 tsp of olive oil

1 onion diced

1 tsp of dried chill

9 garlic cloves

Thumb sized ginger, peeled

1 tbsp of ground coriander

2 tbsp of ground cumin

1 tbsp garam masala

2 tbsp of tomato puree

For the Curry

2 x 400g cans of chickpeas, drained

400g can chopped tomatoes

100g low fat Greek yoghurt

½ small pack of coriander

100g spinach

Method

  1. To make the paste, heat a little of the 2 tbsp oil in a frying pan, add 1 diced onion and 1 tsp fresh or dried chilli, and cook until softened, about 8 min.
  2. In a food blender, combine garlic cloves, ginger, and remaining oil. Then add 1 tbsp of ground coriander, 2 tbsp ground cumin, 1 tbsp garam masala, 2 tbsp tomato puree, ½ tsp salt and the fried onion. Blend to a smooth paste – add a drop of water if needed.
  3. Cook the paste in a medium saucepan for 2 mins over a medium heat, stirring occasionally so it doesn’t stick.
  4. Add in two 400g cans of drained chickpeas and a 400g can of chopped tomatoes, and simmer for 5 mins until reduced down.
  5. Add Greek yoghurt with a little water and cook for 5 mins or more. Then add coriander and spinach.
  6. Serve with brown rice for a heart-healthy meal in minutes.

 

by Sinead Bradbury, Performance Nutritionist SENr.

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