Spinach, Chickpea and Tomato Curry/BBB9

After promising some more vegetarian recipes to celebrate National Vegetarian Week I have a curry offering for you. This is a recipe that came about almost by accident … I simply looked at what I had available in the refrigerator and store cupboard and decided I wanted something with a warming curry-like kick. Hey presto, here’s the result, a medium-strength curry (I used a Moglai curry paste blend) with wonderful under and over tones of ginger, garlic and coriander/cilantro. It is also an economical dish to put on the table so qualifies for my bariatric budget buster category of recipe. Serve with a little Naan bread if liked and tolerated.

 

 

SPINACH, CHICKPEA AND TOMATO CURRY

Ingredients

Metric/US

low-fat cooking spray

1 clove garlic, chopped

1 small onion, finely chopped

2 tsp chopped fresh ginger

1 tbsp. medium curry paste (I used Moglai blend but use your favourite)

400g/14 oz can chopped tomatoes

400g/14 oz can chick peas, undrained

salt and freshly ground black pepper

250g/1/2 lb spinach, washed and shredded

4 tbsp/5tbsp fat-free thick Greek yogurt

4 tbsp. chopped fresh coriander/cilantro

 

Method

1.  Generously spritz a medium pan with low-fat cooking spray. Heat until hot, add the garlic, onion and ginger and cook until softened and golden. Stir in the curry paste and cook for 1 minute.

2.  Add the tomatoes and simmer for 5 minutes to make a thick sauce, stirring occasionally.

3.  Stir in the chickpeas with their liquid and bring to the boil. Reduce the heat and simmer for 10 minutes. Season to taste with salt and freshly ground black pepper.

4.  Add the spinach, cook gently for 2 minutes or until the spinach is just cooked. Serve with a spoonful of yogurt and scattered with a good sprinkling of chopped fresh coriander/cilantro. Serve with Naan bread if liked and tolerated.

 

SERVES 4

WLS PORTION: 1/2

V suitable for Vegetarians

 

Calories per portion:  134

Protein:  9.2g

Carbohydrate:  17.2g

Fat:  3.4g

 

Image courtesy of Waitrose where more than 6,000 recipes can be seen at www.waitrose.com