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Tomato and chickpea curry
A very simple spicy dish using canned chickpeas, chestnut mushrooms, and fresh coriander.
What you need
- 6 tsp oil
- 1 onion, peeled and sliced
- 2 cloves garlic, peeled and finely chopped
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 225 g chestnut mushrooms, wiped and halved
- 190 ml vegetable stock
- 450 g tomatoes, cut into wedges
- 400 g canned chickpeas, drained
- 45 ml fresh coriander, chopped
Method
Heat oil and cook onion and garlic in covered pan for about 3 min until soft. Stir in spices and cook for 1 min.
Add remaining ingredients, bring to boil and simmer gently for about 10 min.
Serve with the cooked basmati rice.
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Preparation 5 minutes Cook 13 minutes Total 18 minutes -
Energy 231 kcal/serving Fat 2.91 g/serving Carbohydrates 126.67 g/serving Glycaemic Index 31 Glycaemic Load 9.95 
Serving suggestion
Basmati rice or Indian bread such as naan or chapatti. Serve with a swirl of yogurt.
Cook's tip
You could replace the chickpeas with canned kidney beans.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 967 | 322 | 10475 | 8350 |
| Energy (kcal) | 231 | 77.0 | 2500 | 2000 |
| Protein (g) | 7.94 | 2.64 | ||
| Carbohydrate (g) | 33.3 | 11.1 | 345 | 275 |
| Fat (g) | 8.74 | 2.91 | 95 | 70 |
| Fat (saturated) (g) | 0.64 | 0.21 | ||
| Fibre (g) | 6.93 | 2.31 | ||
| Sodium (mg) | 315 | 105 | ||
| Salt (equivalent) (g) | 0.79 | 0.26 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 82.8 | 27.6 | 800 |
| Vitamin B-12 (µg) | 0.06 | 0.02 | 1 |
| Vitamin B-6 (mg) | 0.68 | 0.23 | 2 |
| Vitamin C (mg) | 27.6 | 9.20 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.54 | 1.18 | 10 |
| Zinc (mg) | 1.94 | 0.64 | 15 |
| Calcium (mg) | 69.2 | 23.1 | 800 |
| Folate (mcg) | 95.6 | 31.8 | 200 |
| Iron (mg) | 2.92 | 0.97 | 14 |
| Magnesium (mg) | 55.2 | 18.4 | 300 |
| Niacin (mg) | 3.12 | 1.04 | 18 |
| Pantothenic acid (mg) | 1.46 | 0.48 | 6 |
| Riboflavin (mg) | 0.38 | 0.13 | 1.6 |
| Phosphorous (mg) | 201 | 67.1 | 800 |
| Thiamin (mg) | 0.17 | 0.06 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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