Ingredients
- 1 can chickpeas (15.50z or 439g)
- ¼ cup chopped onions
- 1 teaspoon of fresh ginger
- 2 cloves chopped garlic
- ¼ cup chopped carrots
- 1 small fresh grated tomato (no skin)
- 1 tablespoon tomato paste
- 3 oz low sodium vegetable stock
- 1 teaspoon of olive oil
- 1 teaspoon turmeric
- 1 teaspoon garam masala
- ½ teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon coriander
- ¼ teaspoon salt
- 1 oz cilantro
- 1 tablespoon plain yogurt nonfat or plant based yogurt
- 1 lemon
- ¼ cup chopped walnuts for garnish
- ½ cup cooked basmati rice
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Directions
Nutritional Information Prep: 20 min, Cook: 20 min, Total: 40 min
- Sautee onions, garlic and ginger in olive oil.
- Add spices, carrots, tomato paste and grated fresh tomato (no skin).
- Cook for 1-2 minutes at medium high heat.
- Add cilantro and blend all these ingredients in a food processor.
- Return blended sauce to the pan and add chickpeas and yogurt. Simmer for 10 minutes until sauce thicken.
- Serve with basmati rice, lemon juice and garnish with chopped walnuts and cilantro.
Substitutions
- If you don’t have chickpeas, you can use lentils.
- Yogurt is optional, but if you want this this 100% plant based, switch to plant based yogurt.
- If you don’t have basmati, serve with any rice available.
Calories 493
Total Carbohydrate 52g
Total Fat 16g
Saturated Fat 1.5g
Trans 0g
Cholesterol 0
Fiber 17g
Protein 20g
Sodium 407mg (using low sodium vegetable stock)
Phosphorus 282 mg (we only absorb 40-50 % from plant sources)
Potassium 614mg
Iron 3.1 mg
No added sugars
No phosphate additives