Chickpea Panchmael
Chickpeas, onion, pepper, eggplant, and mushroom in spicy ginger-curry tomato sauce served over rice
Ingredients
Ginger-Tomato Curry Sauce
- 1/2 cup low sodium vegetable broth
- 1/2 cup canned diced tomatoes in juice no salt added
- 3 Tbsp tomato paste
- 1 Tbsp fresh lime juice
- 1 Tbsp fresh cilantro leaves chopped
- 1/2 Tbsp Thai red curry paste prepared
- 1 Tbsp fresh ginger root peeled and minced
- 1/4 tsp ground cumin
- 2 pinch kosher salt
- 1 pinch ground black pepper
Chickpea-Vegetable Mixture
- 1 Tbsp vegetable or olive oil
- 3/4 cup onion trimmed and diced
- 1 clove garlic peeled and minced
- 3/4 cup red pepper seeded and diced
- 3/4 cup eggplant diced
- 1/2 cup mushrooms trimmed and sliced
- 1 cup low sodium chickpeas rinsed and drained
- 4 cups cooked Basmati rice according to package directions
Instructions
Ginger-Tomato Curry Sauce
- In stockpot over medium-high heat, combine all curry ingredients. Whisk until well blended. Bring to a boil.
- Reduce heat. Simmer, stirring occasionally, until mixture is slightly thickened, 15-20 minutes.
Chickpea-Vegetable Mixture and Serving
- While curry sauce is cooking, heat oil in saute pan over medium-high heat.
- Add onion and garlic and saute until onion is translucent, 2-3 minutes.
- Add peppers, eggplant, mushrooms, and chickpeas and saute until vegetables are softened, 3-5 minutes.
- Add ginger-tomato curry sauce and cook until heated through and bubbling.
- For each serving, portion 1/2 cup cooked rice in a bowl with approximately 1/2 cup chickpea panchmael.
Nutrition
Calories: 210kcalCarbohydrates: 39gProtein: 6gFat: 3.5gSodium: 75mgFiber: 3gSugar: 5g
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.