Creamy chickpeas curry

Do you know that chickpeas or otherwise known as garbanzo beans (part of the legume family) are one of the oldest consumed crops in the world? Originally cultivated in the Mediterranean and the Middle East, they have been part of certain traditional diets for over 7500 years. Chickpeas are delicious in hummus, falafel, in curries, patties, soups and roasted as snacks.

Chickpeas contain an excellent source of protein, fiber, carbohydrates, and with a long list of vitamins and minerals including folate, manganese, and zinc. They are a slow-releasing carbohydrate that supports the balance of blood sugar levels. High in protein and fibre, they increase satiety and are great with weight management support and with the balancing of cholesterol levels. They are also high in folate, which is essential for DNA synthesis process for producing new cells! Pretty amazing stuff huh!

What does 1 cup of cooked chickpeas provide in term of nutritional values?

  • Carbohydrate: 45g

  • Protein: 14.5g

  • Fibre: 12.5g (around 50% of RDI*)

  • Fat: 4.2g (including monounsaturated, polyunsaturated, omega 3 and 6)

  • Folate: 282 mcg (71% of RDI* )

  • Manganese: 1.7mg (94% of RDI*)

  • Zinc: 2.5mg (31% of RDI*)

  • Including other vitamins and minerals such as B vitamins, calcium, copper, iron, magnesium and phosphorus.

*RDI stands for Recommended Dietary Intakes. According to the NHMRC, it stands for the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group. The percentage used above is based upon the RDI for both men and females above 14 years of age (not including women who are pregnant or lactating).

How to cook chickpeas?

If you are going to cook using dried chickpeas, make sure you soak them overnight to release the phytates from the legume, which can often lead to bloating, indigestion and also reduced absorption of nutrients. Make sure to also rinse them thoroughly if you are using canned chickpeas.

Creamy Coconut Chickpeas Curry 1.jpg

Creamy Chickpeas Curry

Curry is usually one of my favourite dishes to cook during winter. It consists of varieties of spices that have immune-boosting properties such as ginger, garlic, onion and turmeric. 

This chickpea curry cooked in a sweet, spicy and tangy tomato-based sauce and finishes with a touch of coconut cream is the kind of dish that I would enjoy almost any nights of the week. I tend to make a big batch of it and cook up different vegetable side dishes to accompany the curry, mostly with a mixture of brown rice, basmati and black rice. Especially for days that you get home from work late, cold and tired, it could be a real lifesaver!

Ingredients: 

  • 2 cups cooked chickpeas

  • 2 green chillies, deseed and quartered

  • 2 cm ginger 

  • 4 garlic cloves

  • 2 onion, diced

  • ½ capsicum, slice into sticks

  • 2 tablespoons ghee or coconut oil

  • 2 teaspoons mustard seeds

  • 1 teaspoon cumin seeds

  • 2 teaspoons coriander powder

  • 1 teaspoon garam masala

  • ½ teaspoon turmeric powder

  • ½ teaspoon cracked black pepper

  • 1 can cherry tomato

  • ½ cup coriander, chopped and include the stems

  • 1 teaspoon coconut sugar (or to taste)

  • 2 teaspoon Celtic salt (or to taste)

  • ½ cup coconut cream

 Instructions:

1.   Blend green chillies, garlic, ginger and ½ teaspoon of salt in a food processor or a mortar and pestle until a fine paste. Set aside.

2.   Heat oil in a pot on medium heat. Add in mustard and cumin seeds till they start to pop. Usually takes about 10-15 seconds. Careful not to burn the seeds.

3.   Add in onion and sauté till soft and brown. Usually takes about 10 minutes. 

4.   Once the onions are soft and brown, add in the green chilli paste and sauté for about 30 seconds.

5.   Add in coriander powder, garam masala, turmeric and black pepper. Sauté for about 15 seconds until fragrant. Be careful not to burn the spices, as they easily stick onto the pot. 

6.   Add in capsicum, canned cherry tomato, and coriander into the onion mix and stir. Crush the cherry tomatoes so that it becomes a thick sauce. Let it simmer for about 5 minutes and then add in the chickpeas. Simmer for another 10 minutes and add coconut sugar and salt to taste. 

7.   Add in coconut cream at the end, stir, serve with brown rice and enjoy! 

  

 

Phei Yee Yap