Serves: 4-6 / Prep Time: 10-15 min / Cook Time: 30 min
Recipe Adapted from Spicy Red Lentil Curry by Dana at Minimalist Baker
This curry is warm, hearty and satisfying and is a lighter version of Indian curry masala with chickpeas, which provide a plant-based source of both protein and fibre. We used a mix of curry masala paste + curry masala spice blend as well as light coconut milk to cut down on the fat content while keeping all the flavour!
A chickpea flour roti compliments this dish perfectly and provides even more protein and fibre. Chickpea flour, or garbanzo + fava bean flour, can be found in the natural foods section of some grocery stores, and in most organic food stores. Did you know that chickpeas are also a great source of folate, iron, and phytochemicals? Along with nearly 3-4 servings of vegetables per bowl, this chickpea curry is a nutritional powerhouse!
½ – 1 tbsp olive oil
3 cloves garlic, minced
1 medium-sized onion, diced
2 tbsp curry masala paste
2 tbsp curry masala spice blend
1 tsp ground ginger
1 cup cauliflower, cut into medium-sized pieces
1-28 oz can diced tomatoes, no salt added
1-6 oz can tomato paste, no salt added
2 cups water
3 cups chickpeas
1 cup eggplant, skin removed and diced into medium-sized squares
1 cup zucchini and diced into medium-sized squares
½ tsp turmeric
1 cup light coconut milk
Chickpea Flour Roti
¼ cup chickpea flour or chickpea + fava bean flour blend for each roti you want to make
¼ cup water for each roti you want to make
1 tsp garlic powder
Salt and pepper to taste
- Add olive oil and garlic to the bottom of a large pot on medium heat. Stir garlic to coat in olive oil and cook until garlic is fragrant or 5 minutes.
- Add onions, curry paste, curry spice, and ginger; stir to coat. Let sit another 5 minutes, stirring occasionally. (You may want to add 1-2 tbsp of water to avoid burning/sticking to the bottom of the pot).
- Add cauliflower and stir to coat with curry mixture. Stir in diced tomatoes, tomato paste, and water. Cover and bring to a boil on high heat.
- Once the tomato mixture reaches a boil, reduce to medium-high heat. Add chickpeas, eggplant, zucchini, and turmeric. Let simmer for 10 minutes.
- Stir in coconut milk, let simmer another 5 minutes.
- Serve immediately, or freeze in individual portions
Chickpea Flour Roti
- While the curry is simmering, begin making your chickpea flour roti.
- Mix chickpea flour, water and spices together until well blended and smooth.
- Add ½ tsp olive oil to a small pan and spread evenly. Scoop chickpea batter into the pan using ¼ cup sized scoop and cook, covered, on medium-high heat. The chickpea flour roti is finished when small bubbles rise to the surface, and the batter is firm to the touch all the way through. You may want to flip your roti once so that both sides of the roti are crisp (only when flipping is easy, meaning the first side is thoroughly cooked).
- Repeat to make your desired number of roti.
- Serve immediately with chickpea curry.
Calories: 320 Fat: 10.1g (Saturated Fat: 1.4g, Trans Fat 0g)/ Sodium: 157 mg/ Carbohydrates: 49.4g (Fibre: 10.6g, Sugar: 13.2g) / Protein: 13.8g
Calories: 118 Fat: 3.8 g (Saturated Fat: 0.5 g; Trans Fat 0g)/ Sodium 16.4g/ Carbohydrate 15.3g (Fibre 2.7g, Sugar 2.6g)/ Protein 5.6g