Chapatis
We can't resist a warm chapati with our favourite curry. This traditional Indian side dish is easier than you think and only takes a handful of ingredients
Yogurt, chickpea & spinach curry
Serves 4
Easy
Prep:
Cook:
Serve this light and creamy chickpea curry with a half-quinoa, half-rice mixture for more fibre and protein. It's healthy and low in fat and calories
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- 1 tbsp rapeseed oil
- 1 red onionfinely chopped
- 1 tsp cumin seeds
- 2 large garlic clovesgrated
- 50g gingerpeeled and grated
- 1-2 green chillies(optional; deseeded for less heat, if you like), finely chopped
- 300g tomatoesfinely chopped
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 100g natural yogurt
- 570g jar chickpeas in wateror 2 x 400g cans chickpeas
- 1 tsp dried fenugreek(optional)
- 320g baby spinach leaves
For the quinoa rice
- 100g basmati rice
- 100g quinoa
Nutrition: Per serving
- kcal437low
- fat10glow
- saturates2g
- carbs60g
- sugars8g
- fibre12ghigh
- protein20g
- salt0.15g
Method
step 1
To make the quinoa rice, rinse the rice well, then put in a large pan with the quinoa and 1.5 litres boiling water. Cook for 12-14 mins, or until tender. Drain and set aside.
step 2
Meanwhile, heat the oil in a large saucepan over medium heat and fry the onions for 12 mins until soft and lightly browned. Stir in the cumin seeds, followed by the garlic, ginger and half the chilli, if using. Cook for 1 min, stirring continuously to prevent the garlic from burning.
step 3
Add the tomatoes, turmeric, coriander and a big pinch of salt. Cook for about 15 mins until the tomatoes have softened. Transfer the mixture to a blender. Add the yogurt and blitz until smooth, then return to the pan.
step 4
Add the chickpeas along with the liquid from the jar or cans (this helps thicken the sauce and give it a glossy finish). Bring to a simmer, cover and cook over a medium heat for 5-10 mins until the oil starts to separate on the surface.
step 5
Stir in the fenugreek (if using) and spinach and cook until wilted. Add a splash of water if needed to adjust the consistency. Season to taste, then serve.
