Vegan Green Chickpea Curry Recipe 🍛

Introduction

Welcome to a delightful culinary experience that marries nutrition with flavor: Vegan Green Chickpea Curry. This dish not only tantalizes your taste buds but also offers a wealth of health benefits, making it an excellent choice for anyone looking to incorporate more plant-based meals into their diet. Green chickpeas, also known as young or fresh chickpeas, provide a tender texture and a slightly sweet flavor, distinguishing them from their drier counterparts. Packed with protein, fiber, and essential vitamins, this curry is a wholesome addition to your table.

In this detailed recipe, we will explore the ingredients, step-by-step instructions, nutritional information, and SmartPoints value for those following a weight management program.

Ingredients

For the Curry:

  • 2 cups green chickpeas (fresh or frozen, if using frozen, thaw beforehand)
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 inch ginger, grated
  • 1-2 green chilies, slit (adjust according to spice preference)
  • 1 can (14 oz) coconut milk
  • 2 tablespoons olive oil or coconut oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander
  • 1 teaspoon garam masala
  • Salt, to taste
  • 2 cups spinach or kale, chopped
  • Fresh cilantro, for garnish
  • Juice of 1 lime (optional)

For Serving:

  • Cooked brown rice or quinoa
  • Naan or whole grain pita bread (optional)

Cooking Equipment Needed

  • A large pot or Dutch oven
  • Wooden spoon or spatula
  • Knife and chopping board
  • Measuring cups and spoons
  • Ladle for serving

Preparation Steps

Step 1: Preparing the Ingredients

Before you begin cooking, ensure all your ingredients are prepped and ready. This includes rinsing the green chickpeas if they are canned, chopping the onion, mincing the garlic, grating the ginger, and preparing the spinach or kale. Having everything organized will streamline your cooking process.

Step 2: Sautéing Aromatics

In a large pot or Dutch oven, heat the olive or coconut oil over medium heat. Once the oil is hot, add the cumin seeds and mustard seeds. Allow them to sizzle for about 30 seconds, releasing their aromatic oils. This step is crucial as it builds the flavor base for your curry.

Step 3: Adding Onions and Spices

Next, add the finely chopped onion to the pot. Sauté the onion until it becomes translucent, which should take about 5-7 minutes. Stir in the minced garlic, grated ginger, and green chilies, and continue to sauté for an additional 2-3 minutes until fragrant.

Step 4: Incorporating Spices

Now, it’s time to add the turmeric powder, ground coriander, and salt. Stir the spices into the onion mixture, allowing them to toast for about a minute. This technique enhances the flavors and ensures the spices blend beautifully with the other ingredients.

Step 5: Adding Chickpeas and Coconut Milk

Once the spices are well-combined with the onion mixture, add the green chickpeas to the pot. Pour in the coconut milk, stirring to combine everything thoroughly. The creaminess of the coconut milk will balance the spices and create a luscious sauce.

Step 6: Simmering the Curry

Bring the mixture to a gentle simmer, then reduce the heat to low. Cover the pot and let it cook for about 15-20 minutes. This simmering period allows the chickpeas to absorb the flavors of the spices and coconut milk.

Step 7: Adding Greens

After the chickpeas have simmered, stir in the chopped spinach or kale. These leafy greens not only add a vibrant color to your dish but also increase its nutritional value. Cook for an additional 5 minutes until the greens are wilted and tender.

Step 8: Final Seasoning

Taste the curry and adjust the seasoning as needed. You may want to add more salt or a squeeze of lime juice for brightness. The acidity from lime can elevate the dish and balance the richness of the coconut milk.

Step 9: Garnishing

Once your curry is ready, remove it from the heat. Garnish with freshly chopped cilantro for a burst of flavor and freshness. This step adds visual appeal and complements the spices beautifully.

Step 10: Serving the Curry

Serve your Vegan Green Chickpea Curry over a bed of cooked brown rice or quinoa. If desired, accompany it with warm naan or whole grain pita bread for a complete meal. The combination of flavors and textures will surely impress!

Nutritional Information (Per Serving)

  • Calories: 350
  • Protein: 15g
  • Fat: 15g (mostly healthy fats from coconut milk and olive oil)
  • Carbohydrates: 45g
  • Fiber: 10g
  • Sugar: 5g
  • Sodium: 400mg

SmartPoints Value

For those following the Weight Watchers program, this Vegan Green Chickpea Curry has a SmartPoints value of 6 per serving, making it a nutritious and low-point option that fits into a balanced diet.

Conclusion

Vegan Green Chickpea Curry is not only a feast for the senses but also a powerful dish that supports a healthy lifestyle. The combination of protein-rich green chickpeas, nutritious greens, and flavorful spices creates a satisfying meal that can be enjoyed by everyone, regardless of dietary preferences. Whether you’re looking for a quick weeknight dinner or a meal prep option, this curry is versatile and easy to make.

Incorporate this delicious recipe into your regular meal rotation and enjoy the myriad of health benefits it offers. With a relatively low SmartPoints value, it’s a guilt-free indulgence that doesn’t compromise on taste. Happy cooking!