Curried Chickpeas And Vegetables
A hearty, flavorful vegetarian dish featuring tender chickpeas simmered with aromatic spices, fresh vegetables, and a tangy yogurt finish, perfect for wholesome meals.
Ingredients
- 2 cups soaked or canned chickpeas ⓘ
- 1 onion, sliced ⓘ
- 2 carrots, diced ⓘ
- 1 small zucchini, diced ⓘ
- 2 teaspoons olive oil ⓘ
- 1 1/2 teaspoons ground coriander ⓘ
- 1 teaspoon ground cumin ⓘ
- 1 teaspoon ground turmeric ⓘ
- 2 teaspoons salt ⓘ
- 1/3 cup fresh coriander leaves ⓘ
- 1/2 small chili pepper (optional) ⓘ
- 1/3 cup plain low-fat yogurt ⓘ
Instructions
- Cook chickpeas in enough water to cover until tender, about 1/2 to 1 hour.
- Saute sliced onion in olive oil until translucent.
- Add cooked chickpeas to the sautéed onion.
- Add diced carrots and zucchini to the chickpeas and cook on low heat until vegetables are tender, adding water if necessary to keep moist.
- Add ground coriander, cumin, and turmeric to the mixture.
- Season with salt to taste and cook on low heat for 10 minutes.
- Stir in chopped fresh coriander leaves and chopped small chili pepper if desired.
- Just before serving, stir in low-fat plain yogurt.
Tips & Substitutions
For a quicker version, you can use canned chickpeas instead of soaking and cooking dried ones. If you prefer a milder flavor, reduce the amount of chili pepper or omit it entirely. To enhance the dish, consider adding vegetables like bell peppers or spinach. This recipe is great for meal prep, as it can be customized with whatever veggies you have on hand.
Serving Suggestions
Serve the Curried Chickpeas and Vegetables over a bed of rice or alongside Cilantro Naan(Indian Tortilla) for a complete meal. For added freshness, offer a side of Yogurt Riata to balance the spices. This dish pairs beautifully with Indian Muffins for a satisfying and hearty brunch option.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently on the stove over low heat, adding a splash of water to prevent sticking. You can also microwave it in a covered bowl, stirring occasionally until heated through. This dish also freezes well for up to a month.
Nutrition & Diet Analysis (per serving)
Each serving of Curried Chickpeas And Vegetables contains roughly 683 calories, with 28g protein, 91g carbohydrates, and 34g fat. It is an excellent source of iron (222% of the Daily Value), calcium (92% of the Daily Value), and vitamin C (89% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 2099mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this recipe?
Yes, frozen vegetables can be used as a convenient alternative. Just add them during step 4 and cook until heated through. They may require slightly less cooking time than fresh vegetables, so keep an eye on them to prevent overcooking.
Is this dish suitable for meal prep?
Absolutely! This dish keeps well in the fridge and can be portioned out for easy lunches or dinners throughout the week. Just remember to store the yogurt separately and add it just before serving to maintain freshness.
Can I make this recipe vegan?
Yes, to make this dish vegan, simply omit the yogurt or substitute it with a plant-based yogurt. The flavors from the spices and vegetables will still make for a delicious meal without the dairy.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).