One-Pot Coconut Milk Curry with Chickpeas

• 分量: 6 servings
• 総時間: 40 minutes

材料

2 tablespoons avocado or canola oil

1 teaspoon cumin seeds

1 teaspoon mustard seeds

2 cups chopped onion (about 1 large)

2 large cloves garlic, minced

1 tablespoon minced fresh ginger

1 tablespoon curry powder

1/4-1/2 teaspoon crushed red pepper

¾ teaspoon salt

1 (14 ounce) can coconut milk

1 cup low-sodium vegetable broth

2 cups chopped tomatoes (about 2 medium)

1 medium sweet potato, cut into 1/2-inch pieces

1 ½ cups cut green beans (1-inch)

1 (15 ounce) can no-salt-added chickpeas, rinsed

½ cup chopped cilantro

2 tablespoons lime juice

手順

Heat oil in a large saucepan over medium heat. Add cumin seeds and mustard seeds and cook, stirring, until starting to pop, 30 seconds to 1 minute. Add onion and cook, stirring, until starting to soften, about 3 minutes. Add garlic, ginger, curry powder, crushed red pepper and salt; cook, stirring, until fragrant, about 1 minute. Add coconut milk, broth, tomatoes, sweet potato, green beans and chickpeas. Bring to a boil, reduce heat to maintain a simmer and cook, uncovered, stirring occasionally, until the vegetables are tender, about 15 minutes. Remove from heat and stir in cilantro and lime juice.

栄養

• カロリー: 312 kcal
• 脂肪総量: 21 g
• 飽和脂肪: 13 g
• 不飽和脂肪: 0 g
• ナトリウム: 436 mg
• 炭水化物総量: 30 g
• 食物繊維: 8 g
• 糖質総量: 9 g
• タンパク質: 7 g