[vc_row][vc_column][vc_text_separator title=”Recipe from Croí Lead Dietitian, Suzanne Seery “][vc_column_text]This is a really quick and easy to prepare recipe. It can be made using long life store cupboard foods such as tinned and frozen vegetables, which are usually a bit cheaper when cooking on a budget.
Dietitian’s Tip:
This is a heart healthy dish as it is low in calories, high in fibre and because the chickpeas are a plant based protein, it is very low in saturated fat.
Serves: 4 people
Prep time: 35 minutes
Typical nutrition value per portion (approx.):
Energy: 200kcal, 35grams of carbohydrate, 13 grams of protein, 1.5grams of fat, (0.5g saturated fat) and 9g of fibre.[/vc_column_text][vc_single_image image=”8734″ img_size=”588×331″][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_tta_accordion active_section=”1″ collapsible_all=”true”][vc_tta_section title=”Mixed Veg & Chickpea Recipe” tab_id=”1584377677242-7fe234e7-d004″][vc_column_text]Ingredients:
- 2 teaspoons vegetable oil
- 1 cup chopped onion
- 3 garlic cloves, finely chopped
- 1⁄2 teaspoons curry powder
- 1 teaspoon ground cumin
- Black pepper to season
- About 5 handfuls/cups of mixed frozen vegetables (e.g. carrots, broccoli, cauliflower, peas)
- 1⁄2 cup water
- 1 tin of chopped tomatoes
- 1 tin chickpeas, rinsed and drained
Recipe:
- Heat oil in a large, non-stick pan over medium heat. Add onion and garlic.
- Sprinkle with curry powder, cumin, and black pepper. Cook for 3 minutes, stirring frequently and adding small amounts of water as necessary, about a tablespoon at a time, to prevent sticking.
- Add the frozen mixed vegetables and water to the pan. When water boils, reduce heat to medium-low, cover pan and simmer 5 minutes or until vegetables are cooked but still have a bite.
- Add remaining ingredients, mixing well. Cover and simmer 15 minutes.
- Serve with wholemeal brown rice, 1 x 200ml cup of cooked rice is equal to one serving of carbohydrates rich foods from the food pyramid.
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