Flavorful and Nutritious: Chickpea Curry

Loaded with protein and fiber, it’s hard to not love this delicious chickpea curry recipe. Chickpeas are high in fiber, protein, and healthy fats and have a low glycemic index (GI). With that, chickpeas can help with managing cholesterol, triglycerides, blood sugar, and blood pressure. Using staple pantry ingredients, you can quickly make this nutritious meal at any time. This recipe will easily fill you up while giving you that burst of flavors!

Chickpeas in a bowl: Source

History of Chickpeas

The name “chickpea” originated from the French “chiche” and Latin “cicer.” Dating back to approximately 7,500 years, chickpeas were originally found in the Mediterranean and Middle East. Evidence of their cultivation has been found in ancient sites in the Middle East and Turkey. Throughout history, chickpeas have been mentioned in various literary works, including Charlemagne’s Capitulare de villis and writings by Albert Magnus and Nicholas Culpeper. During World War 1, Germany used chickpeas as a coffee substitute. Overall, chickpeas have remained a staple in many cultures’ diets.

Two plates of chickpea curry with spinach on the side: Source

Ingredients

• 2 cans chickpeas, drained and rinsed
• 1 can coconut milk
• 2 tablespoons vegetable oil
• 1 medium onion, sliced
• 3 cloves garlic, minced
• 1/4 teaspoon crushed red pepper flakes
• 1-2 tablespoons curry powder
• 1 teaspoon cumin
• 1 can crushed tomatoes
• Salt and pepper
• 1 cup rice (optional)
• Fresh cilantro, chopped (optional)
• Lime wedges (optional)
• Chicken breast (optional)

Chickpea curry topped with fresh cilantro: Source

Instructions

1. Heat vegetable oil in a large skillet or pot over medium-low heat
2. Add the sliced onion, garlic, and crushed red pepper to the pot
3. Stir occasionally until the onion is softened and deep golden (takes about 15 minutes) Note: If the onions get dry, add a tablespoon of water
4. Optional: For additional protein, add in diced chicken breast
5. Increase the heat to medium
6. Add the curry powder and cumin and stir until toasted (about 1 minute)
7. Add the crushed tomatoes
8. Important: Carefully use a wooden or rubber spoon to scrape the bottom of the pan, releasing any browned spices or onions that may be stuck to it.
9. Pour in the coconut milk and add the chickpeas to the pot
10. Stir and reduce to low heat
11. Let simmer until the sauce is thickened and the chickpeas are slightly softened (takes about 10 minutes) Note: make sure to stir occasionally
12. Season with salt and pepper to taste
13. (Optional): Garnish with fresh cilantro and serve with lime wedges over rice

A plate of chickpea curry served with rice with dessert and utensils on the side: Source

Fun fact: Many people find that chickpea curry tastes even better the next day. As chickpea curry sits overnight in the refrigerator, the flavors have more time to meld together and deepen. Overnight refrigeration allows the sauce to thicken as the chickpeas absorb more of the liquid.

Guess what? Chickpea curry also offers the convenience of having a ready-made meal on hand! This recipe is perfect for busy days. Let us know how you like it!

Works Cited

Avey, Tori. “The History, Science, and Uses of Chickpeas.” Tori Avey, 19 Jan. 2024, toriavey.com/the-history-science-and-uses-of-chickpeas.

“Health Benefits of Chickpeas.” Health, 28 Mar. 2023, www.health.com/nutrition/are-chickpeas-healthy#:~:text=Chickpeas%20are%20high%20in%20fiber,weight%3B%20and%20support%20gut%20health.

Morgan. “Easy Chickpea Curry.” Host the Toast, 13 Nov. 2022, hostthetoast.com/easy-chickpea-curry.

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