This delightful vegetarian chickpea curry is not only low in calories but also serves as a fantastic and effortless meal option for those busy evenings after work. With a preparation time of under 20 minutes, it allows you to enjoy a nutritious dish without spending hours in the kitchen. Additionally, for those following a vegan diet, simply omitting the egg makes this recipe entirely plant-based, ensuring that it caters to a variety of dietary preferences while still delivering on flavour and satisfaction.
Each serving of this nutritious meal packs a powerful punch, providing a substantial 441 kilocalories to fuel your body’s energy needs. With a generous 26 grams of high-quality protein, this dish helps support muscle growth and repair, while the 92 grams of carbohydrates, including 8.5 grams of natural sugars, offer a steady supply of glucose to power your cells.
The 20 grams of fat, with 3.5 grams of saturated fat, contribute to the overall caloric content and provide essential fatty acids. Notably, this meal is also a rich source of dietary fiber, with 15 grams per serving, which promotes healthy digestion and gut function. Finally, the 0.6 grams of salt ensures a balanced electrolyte profile, making this a well-rounded and nutritionally-dense option for a satisfying and nourishing meal.
Chickpea, spinach and egg curry- ingredient list!
This delightful selection of ingredients harmonizes beautifully to create a meal that is not only bursting with flavour but also incredibly satisfying. Each component is not only affordable but also simple to work with, making the cooking process enjoyable and stress-free.
The combination of these tasty elements ensures that the dish can be prepared quickly, allowing you to savour a delicious meal without spending hours in the kitchen. Whether you’re a seasoned cook or a beginner, this recipe promises a delightful culinary experience that won’t break the bank.
Ingredient list:
This recipe calls for two large free-range eggs, a tablespoon of light olive oil, and a mix of spices including two teaspoons of cumin seeds, one teaspoon of black mustard seeds, and two tablespoons of medium curry powder, along with a teaspoon each of garlic granules and ground ginger. You’ll also need a 400g can of chopped tomatoes, a 400g can of chickpeas that have been drained and rinsed, a tablespoon of lemon juice, and 100ml of boiling water. To finish, add 180g of baby leaf spinach, seasoning with salt and freshly ground black pepper, and garnish with two tablespoons of chopped fresh coriander.
Chickpea, spinach and egg curry- step by step instruction method!
Step 1
To begin, take a small saucepan and fill it with water, then place it on the stove over high heat until it reaches a rolling boil. Once the water is bubbling vigorously, gently add the eggs and allow them to cook for a duration of 6 to 8 minutes, depending on how you prefer your eggs—whether you like them slightly soft or fully hard-boiled. After the cooking time is complete, carefully remove the eggs from the boiling water and let them cool until they are safe to handle. Once they have cooled down, peel off the shells, slice the eggs in half, and set them aside for your next culinary creation.
Step 2
To begin, take a spacious frying pan and set it on the stove over a low flame, allowing the oil to warm up slowly and evenly. This gradual heating is essential for developing the flavors. Once the oil reaches the right temperature, carefully introduce the cumin seeds, black mustard seeds, curry powder, garlic granules, and ground ginger into the pan. Gently stir the mixture for about a minute, which will enable the spices to release their delightful aromas and infuse the oil, creating a fragrant foundation that will enhance the overall taste of your dish.
Step 3
Next, incorporate the diced tomatoes, drained chickpeas, freshly squeezed lemon juice, and a generous amount of boiling water into the pot. Season the mixture with a pinch of salt and a dash of pepper to enhance the flavors. Increase the heat to high and allow the ingredients to cook for approximately 6 to 8 minutes, stirring frequently to prevent sticking and ensure even cooking.
Step 4
You will know it’s ready when the mixture has reduced and thickened to your desired consistency. Once this is achieved, add in the fresh spinach and continue to cook until it has wilted down, adding a vibrant touch to your dish.
Step 5
To serve the curry, carefully divide it between two shallow bowls, ensuring an even distribution for a delightful presentation. Once the curry is plated, take two egg halves and place them on top of each bowl, allowing their creamy texture to complement the dish beautifully.
For an added burst of flavor, sprinkle a touch of curry powder over the eggs, enhancing both the visual appeal and taste. Finally, finish off the dish by scattering fresh coriander leaves on top, which will not only add a vibrant color but also a refreshing aroma. Serve the bowls immediately to enjoy the dish at its best, allowing everyone to savor the rich flavors and enticing aromas right away.
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