Recipe from Croí Lead Dietitian, Suzanne Seery
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.
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.
- 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
- 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.