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.
Gluten-Free Chick Pea 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 gluten-free curry powder
- 2 cans (15 oz each) gluten-free chick peas, drained, rinsed
- 2 cans (14.5 oz each) 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 chick peas 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
220
Calories
5g
Total Fat
9g
Protein
33g
Total Carbohydrate
1g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 220
- Calories from Fat
- 50
- Total Fat
- 5g
- 8%
- Saturated Fat
- 1/2g
- 3%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 630mg
- 26%
- Potassium
- 180mg
- 5%
- Total Carbohydrate
- 33g
- 11%
- Dietary Fiber
- 8g
- 33%
- Sugars
- 1g
- Protein
- 9g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 4%
- 4%
- Calcium
- 10%
- 10%
- Iron
- 10%
- 10%
Exchanges:
1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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