Coconut Chickpea Curry

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Kcal: 450

P: 20

F: 15

C: 65

Fiber: 15

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Chickpeas: 150g (1 cup, cooked), Coconut milk (light): 120ml (1/2 cup), Tomatoes: 100g (1 medium, diced), Spinach: 60g (2 cups, fresh), Onion: 50g (1/2 small, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Curry powder: 5g (1 tsp), Turmeric: 2g (1/2 tsp), Cumin: 2g (1/2 tsp), Coriander: 2g (1/2 tsp), Garam masala: 2g (1/2 tsp), Red pepper flakes: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Lime: 5g (1 wedge), Brown rice: 50g (1/4 cup, dry weight)

Nutritional info:

Meal Type: dinner

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

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 50g brown rice according to package instructions. 2. Heat 5ml olive oil in a large skillet over medium heat. 3. Add 50g diced onion and cook until softened, about 3-4 minutes. 4. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds until fragrant. 5. Add 5g curry powder, 2g turmeric, 2g cumin, 2g coriander, and 1g red pepper flakes. Stir for 30 seconds until spices are fragrant. 6. Add 100g diced tomatoes and cook for 2-3 minutes until they start to break down. 7. Add 120ml light coconut milk and bring to a simmer. 8. Add 150g chickpeas and simmer for 10 minutes, stirring occasionally. 9. Add 60g spinach and cook until wilted, about 2 minutes. 10. Stir in 2g garam masala, 1g salt, and 1g black pepper. 11. Serve over brown rice, garnished with 5g chopped cilantro and 5g lime wedge.

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