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Vegetable and chickpea curry

Vegetarian Vegan Dinner Lunch

There will be plenty of leftovers from this curry, perfect for easy worplace lunches and quick dinners.

255 mins
15 ingredients
$5 / person
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Vegetable and chickpea curry

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 1 tablespoon vegetable oil (or olive oil if that is all you have)
  • 1 large brown onion, remove ends and papery skin then finely chopped
  • 2 garlic cloves, crushed
  • 2 tablespoons curry powder
  • 3 teaspoons ground cumin
  • 2x 400g can diced tomatoes
  • 300g can chickpeas, drained, rinsed
  • 150g orange sweet potato, peeled, diced
  • 1 large carrot, no need to peel, dice
  • 1 small red capsicum, remove seeds and dice flesh
  • 250g cauliflower, cut into florets
  • 100g button mushrooms, cut in half
  • 4 small yellow squash, cut in half
  • 250g broccoli, cut into florets
  • Steamed jasmine rice, to serve

It’s this easy

  • Heat oil in a large saucepan over medium heat.
  • Add onion. Cook, stirring often, for 2 to 3 minutes or until onion is soft.
  • Add garlic, curry powder and cumin and cook for 1 minute.
  • Add tomatoes and cook for 3 minutes.
  • Add ½ cup water, chickpeas and all the vegetables. Turn the heat to high and bring to the boil.
  • Spoon the curry into the slow cooker and cook on high for 4 hours or low for 6 hours. If you don't have a slow cooker, you could place all ingreidents in an oven proof dish, cover and cook in a 110°c in the oven.
  • Add some pepper and a small amount of salt.
  • Spoon the curry on the rice.

Tweaks

  • Add a squeeze of lemon juice with the chickpeas to really make the flavours in this dish sing! Top with a dollop of natural yoghurt when serving.

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Sweet potatoes are rich in carotenoids, which help to protect against heart disease and cancer.

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Healthy Gut

As a good source of fibre, sweet potato promotes a regular bowel habit.

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Healthier Skin

Sweet potatoes have a high Beta Carotene content which can improve Healthier Skin and overall appearance.

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Support Immune Function

Sweet potatoes are a good source of vitamin C to help with wound healing and fighting infection.

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Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

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Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

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Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (47) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

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Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (19) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

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Be Healthier

Caulis are rich in Vitamin C which is well known for its anti-inflammatory properties and can help to reduce heart disease and cancer.

More: Cauliflower recipes (9) Everyday Superfoods

Healthy Gut

As a good source of fibre, cauliflower promotes a regular bowel habit and feeds the healthy bacteria in your gut to promote digestive health.

More: Cauliflower recipes (9) Everyday Superfoods

Feel Fuller for Longer

As a good source of fibre, cauliflower can help to slow digestion and promote feelings of fullness, which may help to reduce food consumed throughout the day.

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Be Healthier

Mushrooms are high in phytonutrients (especially Vitamin A, Vitamin D, Glutathione, ergothioneine and Selenium) which help in reducing inflammation and preventing heart disease and certain cancers.

More: Mushrooms recipes (16) Everyday Superfoods

Healthy Gut

As a good source of fibre, mushrooms help to keep you regular.

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Healthier Skin

Mushrooms are a good source of niacin, which is associated with lower skin cancer risk.

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Should I try the paleo diet?
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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