Chickpea Curry

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

1½ Tbsp curry powder ($0.78*)

1 tsp cumin ($0.09)

1 yellow onion (diced, $0.99)

2 garlic cloves (minced, $0.12)

1 tsp fresh ginger (grated, $0.10)

2 Tbsp olive oil ($0.36)

2 15 oz. cans chickpeas (drained, $1.84)

8 oz. can tomato sauce ($0.48**)

13 ½ oz. can coconut milk (full-fat, $3.28)

4 oz. kale (chopped., about 3 cups $0.62***)

手順

Prep

Gather all of your ingredients. Dice the onion, mince the garlic, and grate the ginger. Chop the kale if you're not using pre-chopped.

Toast

Add the curry powder and cumin to a dry, large deep skillet over medium-low. Stir and cook for about one minute to toast the spices.

Saute

Add the onion, garlic, and ginger to the skillet along with the olive oil. Sauté the aromatics for about five minutes, or until the onions are soft and translucent.

Combine

Drain the chickpeas, then add them to the skillet along with the tomato sauce and coconut milk. Stir everything to combine.

Simmer

Turn the heat up to medium-high to bring the sauce up to a simmer. Once simmering, turn the heat back down to medium-low and allow the curry to continue to simmer for 15 minutes, stirring occasionally.

Finish

Add the kale and stir it into the sauce. Continue to cook and stir until the kale has wilted to your desired tenderness (I cook for about 5 minutes more). Finally, taste the curry and add salt to taste (about ½ tsp). Serve hot with rice or bread for dipping!

栄養

• サービングサイズ: 1.5 cups
• カロリー: 484 kcal
• 脂肪総量: 33 g
• ナトリウム: 891 mg
• 炭水化物総量: 40 g
• 食物繊維: 13 g
• タンパク質: 15 g