Chickpea and Vegetable Curry

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Kcal: 450

P: 18

F: 15

C: 70

Fiber: 18

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Chickpeas (canned, drained): 150g (3/4 cup), Cauliflower: 100g (1 cup, florets), Spinach: 60g (2 cups, fresh), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 120ml (1/2 cup), Tomatoes (canned, diced): 100g (1/2 cup), Curry powder: 3g (3/4 tsp), Turmeric: 1g (1/4 tsp), Cumin: 1g (1/4 tsp), Coriander (ground): 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Cilantro (fresh): 5g (1 tbsp, chopped), Brown rice (cooked): 100g (1/2 cup), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

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. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds. 4. Add 3g curry powder, 1g turmeric, 1g cumin, and 1g coriander. Stir for 30 seconds until fragrant. 5. Add 100g diced tomatoes and cook for 2 minutes. 6. Add 100g cauliflower florets and 120ml coconut milk. Bring to a simmer, cover, and cook for 10 minutes. 7. Add 150g chickpeas and cook for another 5 minutes until cauliflower is tender. 8. Stir in 60g spinach and cook until wilted, about 2 minutes. 9. Season with 1g salt and 1g black pepper. 10. Stir in 5ml lime juice. 11. Serve over 100g cooked brown rice, garnished with 5g chopped cilantro.

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