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Garbanzo Bean Curry
Feel the fresh flavors in this spectacular bean curry with tomatoes and onions

THINGS YOU NEED:

3 cans garbanzo beans (15 oz / 425g cans)
3 tablespoons olive oil
2 medium onions
2 tablespoons chopped fresh garlic
2 tablespoons chopped fresh ginger
2 tablespoons tomato paste
2 cups / 530g crushed canned tomatoes
½ teaspoon salt
3 cups water
1 teaspoon brown sugar
1 handful fresh cilantro
 

FROM THE SPICE BOX:

1 tablespoon cumin seeds
2 tablespoons ground cumin & coriander
1 teaspoon turmeric powder
½ teaspoon garam masala
½ teaspoon chili powder*
 
*Note: if you prefer a hotter spice level 
increase the amount of chili powder by ¼ teaspoon increments to suit your taste. Be cautious!



ESSENTIAL PREPARATION:

  • Drain and rinse the garbanzo beans
  • Peel and chop the garlic as finely as possible 
  • Peel and dice the onions into ½ inch squares
  • Peel and chop the garlic as finely as possible
  • Peel and chop the ginger as finely as possible
  • Lightly chop the cilantro
  • Prepare everything else from the Things You Need section so that all ingredients are at hand and you are ready to cook

COOKING GUIDE:

  1. Heat the oil in the pan so it’s hot, then add the cumin seeds and garlic and let it sizzle for 30 seconds.
  2. Add the onions and cook for about 10 minutes on a medium heat, or until the onions turn brown.
  3. Then add tomato paste, crushed canned tomatoes, ginger, salt, water, cilantro, brown sugar, garbanzo beans, turmeric powder, chili powder, garam masala and ground cumin & coriander. Stir and simmer on a medium heat for 20 minutes with the lid on.
  4. Serve.
  5. Suggested serving accompaniments include rice, quinoa or cous cous or non gluten free options such as naan or pita bread.
Approximate nutritional values per serving (serving size 537g)

Calories
739

Carbohydrates
113.5g
38%
Sugars
24.3g
Fat
20.5g
32%
Saturates
2.6g
13%
Protein
32.9g

 

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