Chickpeas and spinach in a tomato and coconut curry with onion and garlic, over brown rice. Vegan, twenty minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in20 minutes
- Prep5 min
- Cook15 min
- Serves1
Ingredients
- 200 g chickpeas, canned (drained)
- 100 g spinach
- 200 g tomatoes, chopped or crushed (canned)
- 80 ml coconut milk (canned)
- 50 g onions
- 2 cloves garlic
- 170 g brown rice (cooked weight)
Method
- Dice the onion and crush the garlic. Chop the tomatoes. Drain and rinse the chickpeas.
- Cook the onion in a little oil over medium heat for four minutes. Add the garlic and a tablespoon of curry powder and stir for thirty seconds.
- Add the tomatoes, chickpeas and coconut milk and simmer for eight minutes.
- Stir in the spinach until it wilts, season, and serve over the rice.
What this plate gives you
Two hundred grams of chickpeas gives about 15 g of protein and 15 g of fibre, and with the brown rice the bowl reaches 22 g of fibre, 80 percent of a 2,000-calorie day’s 28 g. At 761 calories it is 38 percent of that day, the coconut milk being most of the 25 g of fat and the rice and chickpeas the 116 g of carbohydrate. Light coconut milk takes it to about 690 calories. The spinach goes in last and wilts in a minute.
Swaps
- Light coconut milk: about 70 calories fewer.
- Half the rice: 110 calories fewer.
- Paneer or tofu added: about 15 g more protein.
Keeping it
The curry keeps four days in the fridge and freezes for three months.
