Corn and Chickpea Curry

Kcal: 605 |

P: 19 |

F: 18 |

C: 120 |

Fiber: 19

Ingredients

Corn kernels (frozen): 120g (3/4 cup), Chickpeas (cooked): 120g (1/2 cup), Tomatoes (canned, diced): 100g (1/2 cup), Onion: 60g (1/3 medium, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 100ml (scant 1/2 cup), Olive oil: 7ml (1.5 tsp), Curry powder: 5g (1.5 tsp), Turmeric: 2g (1/2 tsp), Garam masala: 2g (1/2 tsp), Soy sauce: 5ml (1 tsp), Fresh cilantro: 8g (1.5 tbsp, chopped), Lime juice: 5ml (1 tsp), Brown rice (dry): 35g (about 3 tbsp, yields ~100g cooked), Salt: to taste, Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Rinse 35g dry brown rice and cook in 90ml water with a pinch of salt, bring to a boil, cover, reduce heat, and simmer for 25-30 minutes until tender and water is absorbed. 2. Meanwhile, heat 7ml olive oil in a nonstick skillet over medium heat. Add 60g diced onion, 6g minced garlic, and 5g grated ginger; sauté for 2-3 minutes until fragrant. 3. Stir in 5g curry powder, 2g turmeric, and 2g garam masala, cook 1 minute. 4. Add 120g corn, 120g chickpeas, and 100g diced tomatoes, stir well. 5. Pour in 100ml light coconut milk and 5ml soy sauce, bring to a gentle simmer, and cook for 8-10 minutes until thickened and flavours meld. 6. Season with salt and black pepper to taste. Remove from heat, stir in 5ml lime juice and 8g chopped cilantro. 7. Serve curry over cooked brown rice, garnished with extra cilantro and a lime wedge if desired.

Menopause Benefits

This aromatic curry delivers zeaxanthin from corn that protects retinal cells. Corn provides ferulic acid that supports skin elasticity through collagen preservation. Chickpeas contribute saponins that support healthy cholesterol balance for cardiovascular wellness. Brown rice delivers gamma-aminobutyric acid (GABA) that supports relaxation and sleep quality. Tomatoes provide lycopene that supports skin photoprotection and elasticity. Coconut milk contributes medium-chain triglycerides that provide readily available energy for brain function. Ginger delivers gingerols that support comfortable digestion through enhanced motility. Turmeric provides curcumin that supports comfortable joint movement. Garlic contributes allicin, which supports cardiovascular wellness through nitric oxide pathways. Onions deliver prebiotic fructans that feed Akkermansia muciniphila bacteria for gut barrier integrity. Cilantro provides dodecenal that supports digestive wellness through antimicrobial properties. Lime juice contributes limonene, which supports phase I liver detoxification enzymes. This fibre-rich curry enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality.

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