WW Chickpea Curry

by

The WW Chickpea Curry is a tasty dish that gives 215 kcal. This recipe takes 35 minutes to prepare. Serve this meal at holidays, events, feasts, lunches, festivals, dinners, or functions. It contains black pepper, olive oil, onion, garlic, ginger, curry powder, ground cumin, turmeric, chickpeas, dried tomatoes, low-sodium vegetable broth, salt, & cilantro. We may pair this meal with brown rice, whole wheat naan, cucumber salad, basmati rice, chapati, carrot salad, green beans, steamed broccoli, or jasmine rice. Keep this WW Chickpea Curry for 4 days in the refrigerator.

STATS:

  • Total Time: 35 minutes
  • Cuisine: Indian
  • Diet: Weight Watchers
  • Cooking Time: 25 minutes
  • Serving Size: 1ΒΌ cups
  • Course: Main
  • Servings: 4
  • Calories: 215 kcal
  • Preparation Time: 10 minutes

EQUIPMENT:

  • Measuring spoons
  • Cutting board
  • Knife
  • Can opener
  • Large skillet
  • Wooden spoon
  • Measuring cups

INGREDIENTS:

  • One tsp grated ginger
  • 2 tsp olive oil
  • One medium chopped onion
  • 3 minced garlic cloves
  • 1 tbsp curry powder
  • Half tsp ground cumin
  • Quarter tsp turmeric
  • 1 can rinsed chickpeas
  • 1 can diced tomatoes
  • Half tsp salt
  • 1 cup low-sodium vegetable broth
  • Quarter tsp black pepper
  • 2 tbsp chopped cilantro

INGREDIENT NOTES:

OLIVE OIL:

  • It helps to cook the vegetables completely. Olive oil makes the vegetables soft and smooth in the dish. You may use sunflower oil as per your preference.

GARLIC:

  • Garlic gives a savory taste to improve the other ingredients in the curry. It gets mild and sweet after cooking. You may use garlic paste as per your preference.

ONION:

  • It maintains the acidity of the tomatoes after cooking. Onions give depth and natural taste to the sauce. You may use white onion, shallots, or red onion as another choice.

GINGER:

  • Ginger provides fresh taste and warmth to the recipe. It maintains the richness of the chickpeas and tomatoes. You may use frozen grated ginger as a substitute.

CURRY POWDER:

  • It is a combination of turmeric, coriander, fenugreek, cumin, and other spices. Curry powder provides aroma and color to the dish. You may use garam masala instead.

CHICKPEAS:

  • Chickpeas are the basic ingredient that provides vegan protein. They give a satisfying texture that makes the curry filling. You may use white beans, cooked lentils, or kidney beans as another choice.

VEGETABLE BROTH:

  • It gives moisture and extra taste to the curry. Vegetable broth makes the sauce thin and more flavorful. Include water if you are not using vegetable broth.

INSTRUCTIONS:

  1. First, warm the oil in the skillet on a moderate setting.
  2. Cook the onion in the oil for five minutes, then the garlic and ginger for 60 seconds.
  3. Include curry powder, turmeric, and cumin to cook for 30 seconds.
  4. Then add chickpeas, diced tomatoes, salt, vegetable broth, and black pepper to the skillet.
  5. Stir everything well, then let the mixture simmer.
  6. Now cook the curry for 20 minutes and take it off the flame when the sauce gets thick.
  7. Lastly, garnish the curry with fresh cilantro on top.

SERVING SUGGESTIONS:

RICE DISHES:

  • Brown Rice
  • Basmati Rice
  • Jasmine Rice
  • Cilantro Lime Rice
  • Lemon Rice
  • Cauliflower Rice
  • Wild Rice
  • Quinoa Pilaf

FLATBREADS:

  • Whole Wheat Naan
  • Garlic Naan
  • Chapati
  • Whole Wheat Roti
  • Pita Bread
  • Paratha
  • Lavash Bread
  • Whole Wheat Tortillas

SALADS:

  • Cucumber Salad
  • Tomato Onion Salad
  • Garden Salad
  • Greek Salad
  • Cabbage Slaw
  • Carrot Salad
  • Spinach Salad
  • Chickpea Cucumber Salad

SIDES:

  • Plain Greek Yogurt
  • Cucumber Raita
  • Mint Yogurt Dip
  • Tzatziki
  • Herb Yogurt Sauce
  • Lentil & Bean Sides

SOUPS:

  • Tomato Soup
  • Lentil Soup
  • Vegetable Soup
  • Carrot Ginger Soup
  • Spinach Soup

GRAIN SIDES:

  • Bulgur Wheat
  • Couscous
  • Farro
  • Barley Pilaf
  • Millet
  • Freekeh
  • Brown Rice Pilaf
  • Quinoa

TOPPINGS:

  • Fresh Cilantro
  • Sliced Green Onions
  • Diced Avocado
  • Lemon Wedges
  • Lime Wedges
  • Toasted Pumpkin Seeds
  • Toasted Almonds
  • Toasted Cashews

DRINKS:

  • Mango Lassi
  • Mint Lemon Water
  • Iced Green Tea
  • Sparkling Water
  • Unsweetened Iced Tea
  • Fresh Lemonade
  • Coconut Water
  • Cucumber Mint Water

TIPS:

  • Remove extra sodium by rinsing the canned chickpeas well.
  • Simmer the curry for a longer time so the sauce gets thicker.
  • Include spinach last for extra nutrition.
  • Check the seasonings and adjust before serving.

STORAGE INFORMATION:

FRIDGE:

  • Keep the curry in the closed box for four days.

FREEZER:

  • You may cool the dish, then freeze it for 90 days.

FAQs:

Are dried chickpeas good to include?

  • Yes, cook them completely, then add them to the recipe.

Does this recipe contain spice?

  • No, it has mild heat from the spices.

Can I include vegetables?

  • Yes, you may use spinach, bell peppers, or cauliflower.

How to make this dish oil-free?

  • Use cooking spray or cook onions in the vegetable broth.

NUTRITIONAL INFORMATION:

Net Carbs: 24 grams

Iron: 3.2 g

Total Carbs: 31 grams

Vitamin A: 420 IU

Fiber: 7 grams

Calcium: 68 mg

Protein: 9 grams

Sodium: 410 mg

Calories: 215 kcal

Potassium: 485 milligrams

Weight Watcher Points: 3 Points