Chickpea, spinach and red pepper curry – vegan

Chickpeas need plenty of spices and flavouring to make this delicious curry.

.Whole spices give more flavour than ground spices so it is good to whizz the coriander and cumin in a grinder or pound them before cooking. Then add the fresh ginger and garlic.

Serves 2 – double to serve 4

Vegan chickpea, spinach and red pepper curry

Ingredients

1 tbs vegetable oil, 30g

Small onion 60g, finely diced

3cm fresh ginger, peeled and sliced, 25g

2 cloves garlic, peeled and sliced, 5g

1 tbs coriander seeds, 10g

1 tbs cumin seeds, 10g

½ can coconut milk 150ml

2 tbs tomato ketchup = 30g

1 tsp garam masala – optional

½ 400g chickpeas, drained = 200g

½  red pepper, cut into slices 70g

Spinach – fresh or frozen 50g

Salt and black pepper

Method

  1. Heat the oil in a large frying pan and stir in the onion and cook gently for 2-3 minutes.
  2. Prepare the spice mixture. Whizz the ginger, garlic, coriander and cumin seeds in a processor until smooth.
  3. Add the spice mixture to the onions and cook and stir for a further 2-3 minutes.
  4. Stir in the coconut milk and tomato ketchup then pour in some of the chickpea water and bring to the boil.
  5. Add the garam masala, drained chickpeas and red pepper and stir and heat until it begins to bubble.
  6. If using fresh spinach, put the leaves into the sauce. If using frozen spinach, chop the spinach and heat to allow to defrost in the hot sauce.
  7. Stir, and add salt and pepper to taste.
  8. Serve with a cucumber or tomato spiced salad or boiled rice.

Use the Nutrition Program to carry out the analysis

List the ingredients, and their weight and check that they say Vegan.

Check that the ingredients show Vegan.

Look at Costs for a portion or whole recipe.

This shows total cost of recipe and a portion.

Check the Nutrition – Choose Show 8 to show energy, fat, saturated fat, carbohydrate, total sugars, protein, fibre and salt. You can see the percentage of  RI Reference Intake % and the Traffic Light – if any show red, then the recipe may need changing

This shows RI Reference Intake of the recipe – this recipe is low in energy.

.

Click Food Label and insert a photo of your work.

This shows Traffic Lights, nutrition and ingredients.

Now do a Recipe Sheet and put in the Method.

Method is really useful.

Finally do the Star Profile to show how it looks and tastes.

Add your tasting notes


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