Chickpea and Vegetable Curry with Raita

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Kcal: 430

P: 20

F: 14

C: 60

Fiber: 16

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Chickpeas (cooked): 150g (3/4 cup), Cauliflower: 100g (1 cup, florets), Spinach: 60g (2 cups), Tomatoes (canned, diced): 150g (3/4 cup), Onion: 75g (3/4 cup, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Curry powder: 5g (1 tbsp), Turmeric: 2g (1 tsp), Cumin: 2g (1 tsp), Coconut milk (light): 100ml (1/3 cup), Greek yogurt (low-fat): 100g (1/3 cup), Cucumber: 75g (3/4 cup, grated), Mint: 5g (1 tbsp, fresh, chopped), Cumin seeds: 2g (1/2 tsp), Olive oil: 10ml (2 tsp), Brown rice (cooked): 75g (1/3 cup), Cilantro: 5g (1 tbsp, chopped), Black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Make curry: In a large pan, heat 10ml olive oil and sautÃ© 75g diced onion for 5 minutes. Add 6g minced garlic and 5g grated ginger, cook for 30 seconds. 2. Add spices: Stir in 5g curry powder, 2g turmeric, and 2g cumin. Cook for 1 minute. 3. Add vegetables: Add 100g cauliflower florets and 150g diced tomatoes. Cook for 5 minutes. 4. Add chickpeas and liquid: Add 150g chickpeas and 100ml coconut milk. Simmer for 10 minutes. 5. Add greens: Stir in 60g spinach and cook until wilted. 6. Make raita: Mix 100g Greek yogurt with 75g grated cucumber (squeezed to remove excess water), 5g chopped mint, 2g cumin seeds, and black pepper. 7. Serve: Place 75g cooked brown rice on plate, top with curry, garnish with 5g chopped cilantro, and serve raita on the side.

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