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Curried Tomato And Chickpea Bowl
If you're needing an easy weeknight meal that's nourishing and delicious, this curry bowl has got you covered. Adapted from Betty Crocker's Chickpea and Tomato Curry (Betty Crocker Cookbook), you'll be able to whip up this bowl in 40 minutes or less. Plus, it makes for great leftovers the next day!
Prep Time: 00:00
Cook Time: 00:40
1 cup dry brown basmati rice (or 2 cups cooked rice)
1 tbsp olive oil
1 small onion, chopped
3 cloves garlic, chopped
1 tbsp chopped ginger or ginger paste
1 tbsp curry powder
1 can chickpeas (rinsed and drained)
2 cans fire-roasted diced tomatoes
1/4 cup fresh or frozen green peas
1/2 cup freshly chopped cilantro
1 tbsp lemon juice
dash of sea salt
1Cook the basmati rice according to package instructions, adding a dash or two of salt to the water.
2While the basmati rice is cooking, heat olive oil on low-medium heat in a saucepan for 2-3 minutes. When oil is hot (but not burning), add garlic, onion, ginger, and curry powder to the pan. Cook for 2-3 minutes or until onion is tender.
3Add chickpeas and tomatoes to the saucepan and heat until boiling (see notes below).* Reduce heat and simmer without a lid for 15-20 minutes.
4Lightly steam the green peas while the curried tomatoes and chickpeas are simmering. Set aside
5When the mixture is cooked, add cilantro and lemon. For each individual serving, layer rice (approximately 1/2 cup) in a bowl and top with the curry mixture and 1 tbsp green peas. Garnish with a sprig of fresh cilantro.
If you have problems digesting chickpeas/legumes, cook the chickpeas longer. Do this by adding them to the saucepan (in step 3) to cook for 5 minutes before stirring in the tomatoes. Proceed to heat the tomatoes and chickpeas until boiling. Calories 345 | Protein 13g | Carbohydrates 62g | Total Fat 7g | Fiber 12g | Sodium 673mg
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