Kale and Chickpea Curry

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Kcal: 450

P: 18

F: 18

C: 60

Fiber: 15

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Kale: 100g (3 cups, chopped), Chickpeas: 120g (3/4 cup, cooked), Tomato: 100g (1 medium, diced), Onion: 50g (1/4 medium, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 120ml (1/2 cup), Vegetable broth: 60ml (1/4 cup), Olive oil: 5ml (1 tsp), Curry powder: 5g (1 tsp), Cumin: 2g (1/2 tsp), Turmeric: 2g (1/2 tsp), Garam masala: 2g (1/2 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Fresh cilantro: 5g (1 tbsp, chopped), 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 minutes. 4. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds. 5. Add 5g curry powder, 2g cumin, 2g turmeric, 1g salt, and 1g black pepper. Stir for 30 seconds. 6. Add 100g diced tomato and cook for 2 minutes. 7. Add 60ml vegetable broth and 120ml coconut milk. Bring to a simmer. 8. Add 120g chickpeas and simmer for 5 minutes. 9. Add 100g chopped kale and simmer for 5 minutes, until kale is wilted and tender. 10. Stir in 2g garam masala. 11. Serve over brown rice, garnished with 5g chopped cilantro.

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