Chickpeas are my all-time favorite protein source and nothing beats this creamy chickpea curry. It is packed with with plant protein and other minerals. Served as a side dish with rice or chapati, this curry is always on another level. It can also be served on its own as lunch or dinner or curried to make soup and used as a starter. It’s a popular vegetarian or vegan option, and it’s perfect for those looking to add more plant-based dishes into their diet. Whether you’re a seasoned chef or new in kitchen, this creamy chickpea curry recipe is easy to make and a winner. So try it today!
Why you will love this creamy chickpea curry
Chickpea are a king when it comes to vegetarian and vegan diets. They’re packed with plant-based protein, fiber, and other nutrients. More importantly they pair very well with spices and are delicious.
Here is a sneak peek into the nutritional composition of this mighty legume:
- Vitamins and Minerals: folate, iron, phosphorus, magnesium, Potassium, zinc, copper, selenium, calcium, vitamin K, Vitamin A and Vitamin C.
- Other Compounds: Choline and betaine
- Protein: 14.5 grams
- Carbohydrates: 12.5 grams of dietary Fiber and 7.3 grams of sugars
- Fat: 0.4 grams of saturated Fat, 1.1 grams of mono-unsaturated Fat
Nutritional Value of Chickpea
Chickpeas are a good source of plant protein thus an excellent choice for vegan and vegetarian diets. Besides the legume has plenty of dietary fiber, which aid in digestion and promote satiety. If you are watching your weight, then you will need to include this legume into your diet. This is because the high protein and fiber helps to control appetite and thus supporting weight management. It also helps to maintain a healthy blood sugar levels.
The fiber combined with potassium and antioxidants may contribute to heart health by reducing the risk of heart disease. The antioxidants in chickpea include flavonoid, polyphenols and tannins. They are believed to help protect our cells from damage by free radicals. The calcium, magnesium and phosphorus are very important in maintaining strong and healthy bones.
Chickpeas are versatile and can be used in many different dishes, like salads, soups, curries, falafels and hummus. They are a great addition to a healthy diet. Check out this recipe for a healthy chickpea salad recipe.
How to make creamy chickpea curry
Preparing a creamy chickpea curry is very easy and quick. Start by boiling the dry chickpeas, if using until they are soft and easily breakable. You can also use cooked canned chickpeas instead of dried one. Then fry them using oil, onion, tomatoes and spices. Finish by garnishing with some chopped parsley. For canned chickpeas, remove the brine liquid then fry them as given above.
Here are the necessary ingredients and step-by-step instructions to make this delicious curry.
Ingredients:
- 3 cups cooked chickpeas or canned with brine removed
- 2 large tomatoes (chopped roughly)
- 2 table spoons tomato paste
- 1 red onion (chopped)
- 1 red pepper (seeded and chopped)
- 4 cloves of garlic
- 1 1/4-inch piece of garlic
- 3 tablespoons cooking oil
- 1 teaspoon ground cumin seeds
- 1 teaspoon ground coriander seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon chili powder
- 1 cup coconut cream
- Salt to taste
- Fresh parsley leaves for garnishing
Instructions:
- In a blender, add red pepper, tomatoes, garlic and ginger. Blend them into a tomato puree or sauce. Check instructions on how to make tomato sauce at home here.
- Heat the oil in a large saucepan, add chopped onion and cook until translucent.
- Add the tomato puree and simmer for about 5 minutes. Then add salt and the spices except garam masala then cook for an additional 2-3 minutes.
- Add the cooked chickpeas and garam masala and mix well to combine with the other ingredients. Cover and simmers for about 3 minutes.
- Add coconut cream, stir everything together and bring the mixture to a gentle simmer.
- Let the chickpea curry simmer for 5-7 minutes. Ensure to taste in order to adjust the seasoning according to your preference.
- Remove from heat, garnish with fresh parsley or coriander leaves
- Serve with rice or chapati. The curry can also be blend into a smooth consistency by using a blender to blend.
Variations of the chickpea curry
Try and get creative by adding other ingredients into this chickpea curry. If you love textured dishes, do not blend your pepper and tomatoes into a puree. chop them into small pieces and cook to add texture. And if you are a spice enthusiast like me, adjust them to suit your taste buds. Add yogurt to make it as creamy or as spicy as you like. Remember to enjoy the process while at it!
Tips and tricks for a perfect chickpea curry
I always advocate for use of dried chickpeas that you soak and cook yourself. This is because they always result in better flavor and texture. Soak them overnight and cook until they become tender before using.
Fresh ginger and garlic that you mince yourself will give you better results than powdered ones. So, get mincing!
Easy creamy chickpea curry
Ingredients
- 3 cups chickpeas boiled
- 2 large tomatoes chopped roughly
- 2tbsp tomato paste
- 1 red onion chopped
- 1 red pepper
- 4 cloves of garlic
- 1¼ inch ginger
- 3 tbsp cooking oil
- 1 tsp ground cumin seeds
- 1 tsp ground coriander seeds
- ½ tsp turmeric powder
- 1 tsp garam masala
- 1 tsp chili powder
- 1 cup coconut cream
- salt to taste
- fresh parsley leaves chopped
Instructions
Step 1: prepare the tomato puree
- In a blender, add red pepper, tomatoes, garlic and ginger. Blend them into a tomato puree or sauce.
Step 2: Sauté the tomato sauce
- Heat the oil in a large saucepan, add chopped onion and cook until translucent.
- Add the tomato puree and simmer for about 5 minutes. Then add salt and the spices except garam masala then cook for an additional 2-3 minutes.
Step 3: Add chickpeas
- Add the cooked chickpeas and garam masala and mix well to combine with the other ingredients. Cover and simmers for about 3 minutes.
Step 4: Add coconut cream
- Add coconut cream, stir everything together and bring the mixture to a gentle simmer.
- Let the chickpea curry simmer for 5-7 minutes.
Step 5: Garnish and serve
- Remove from heat, garnish with fresh parsley or coriander leaves
- Serve with rice or chapati.
