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Chickpea Curry
High-Fiber Side Dish
“Get nearly a quarter of a day’s fiber in this unique vegetarian dish”
2 tbsp canola oil
1 med yellow onion, finely chopped (about 1 ½ c)
½ tsp ground cayenne or red pepper
1 tsp coriander seeds, finely ground
1 tsp finely grated garlic (about 2 lg cloves)
1 tsp finely grated fresh ginger
½ tsp ground tumeric
1 med tomato, finely chopped (about 1c)
2 c finely chopped fresh dillweed and tender stalks (about 2 bunches)
1 can (15.5oz) low-sodium chickpeas, rinsed and drained
¼ c water
¼ tsp salt
1. HEAT oil in medium saucepan over medium heat and sauté onion until softened, about 5 minutes. Add cayenne, coriander, garlic, ginger, and tumeric and stir 3 to 4 minutes.
2. MIX in tomato and cook until soft, about 5 minutes. Add dillweed, chickpeas, water and salt and simmer 5 minutes or until dill is tender.
Nutritional Info per Serving
199 cal, 7 g protein, 25 g carb, 8 g fat, 0.5 g sat fat,
0 mg chol, 6 g fiber, 178 mg sodium
Did you know?? Spices have wonderful health benefits! Cayenne pepper contains a compound called capsaicin, which is said to help boost metabolism. Cumin seeds aid in digestion (you can even eat a few after a meal). Tumeric contains a compound called curcumin, which has been shown to destroy breast cancer cells in laboratory studies.