Eat meatless with a simple and delicious dish of beans, fire roasted tomatoes and curry that can be on your dinner table in 30 minutes.
Chickpea and Tomato Curry
- Prep Time 30 min
- Total 30 min
- Servings 6
- Ingredients 12
Ingredients
- 1 tablespoon olive or vegetable oil
- 1 medium onion, chopped (1/2 cup)
- 3 cloves garlic, finely chopped
- 1 tablespoon finely chopped gingerroot
- 1 tablespoon curry powder
- 2 cans (15 oz each) chickpeas, drained, rinsed
- 2 cans (14.5 oz each) Muir Glen™ organic fire roasted diced tomatoes, undrained
- 1/2 cup finely chopped fresh cilantro
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon coarse salt (kosher or sea salt)
- Hot cooked rice, if desired
- Plain yogurt, if desired
Instructions
-
Step1In 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.
-
Step2Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt.
-
Step3Serve over rice; top each serving with yogurt.
Nutrition
270
Calories
6g
Total Fat
12g
Protein
42g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Cup
- Calories
- 270
- Calories from Fat
- 50
- Total Fat
- 6g
- 9%
- Saturated Fat
- 1/2g
- 3%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 380mg
- 16%
- Potassium
- 680mg
- 19%
- Total Carbohydrate
- 42g
- 14%
- Dietary Fiber
- 10g
- 39%
- Sugars
- 5g
- Protein
- 12g
% Daily Value*:
- Vitamin A
- 6%
- 6%
- Vitamin C
- 15%
- 15%
- Calcium
- 10%
- 10%
- Iron
- 30%
- 30%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
3Tips from the Betty Crocker Kitchens
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