Free Recipe: Chickpea & Cauliflower Curry

Nutrition // 12WBT Staff

Chickpeas are high in calories and very filling carb source, so there’s no rice with this 12WBT Chickpea & Cauliflower Curry. Feel free to add some rice for a treat meal or if you have some extra calories to spare.

  • 2 serves
  • 10 min prep time
  • 15 min cooking
  • 267 cal/serve

Ingredients

  • 1g Olive Oil Spray
  • 1/2 Onion (73g), thinly sliced
  • 2 Cloves Garlic (6g), crushed
  • 1 Teaspoon Ground Cumin (2g)
  • 1 Teaspoon Curry Powder (2g)
  • 1 Pinch Ground Coriander (1g)
  • 1 Pinch Ground Allspice (1g)
  • 1 Pinch Ground Turmeric (1g)
  • 1 Tablespoon Tomato Paste (20g)
  • 300g Cauliflower, cut into small florets
  • 1 X 400g cans Diced Tomato (400g)
  • 1 X 400g cans Canned Chickpeas (225g), rinsed & drained
  • 150g Green Beans, trimmed & halved
  • 1 Tablespoon Fresh Coriander (3g)
  • 1/4 Cups Low Fat Natural Yoghurt (60g)

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Method

  1. Spray a large saucepan with oil and heat over medium heat.
  2. Add onion and garlic and cook, stirring occasionally, for 3-4 minutes or until soft. Add spices and cook, stirring, for 30 seconds. Add tomato paste and cauliflower and cook, stirring, for a further 30 seconds.
  3. Stir in tomatoes and 1 cup (250ml) water. Bring to a simmer, and cook for 4 minutes.
  4. Add chickpeas and simmer for 6 minutes or until sauce thickens and cauliflower is almost tender. Add beans and simmer for 2 minutes. Season with freshly ground black pepper.
  5. Divide between bowls. Top with fresh coriander and serve with yoghurt.

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