Flavorful Low-Fat Curried Chickpeas and Black Beans
Delve into the delightful world of vegetarian cuisine with this Flavorful Low-Fat Curried Chickpeas and Black Beans recipe. This quick and satisfying curry is packed with plant-based protein and various spices, making it a wholesome option for lunch or dinner. With the aromatic essence of ginger and the vibrant hit of curry powder, this dish harmonizes the earthiness of chickpeas and black beans with the sweetness of tomatoes. Whether you enjoy it over a bed of fluffy jasmine or basmati rice, or simply on its own, it promises to nourish your body without compromising flavor. Perfect for a family meal or meal prepping, this recipe is adaptable for those who prefer a spicy kick—just add a pinch of cayenne or crushed red pepper to taste. Savor a bowl of this healthy comfort food that’s quick to prepare and bursting with freshness.
4
Servings
150
Calories
10
Ingredients
Ingredients
olive oil
1-2 teaspoons (for cooking)
chopped onion
1 cup (chopped)
minced ginger
1 tablespoon (minced)
curry powder
2-3 teaspoons (for seasoning)
diced tomatoes
1 (14 1/2 ounce) can (undrained)
salt
to taste (for seasoning)
black beans
1 (15 ounce) can (rinsed and drained)
chickpeas
1 (15 ounce) can (rinsed and drained)
fresh cilantro or parsley
1/3 cup (chopped)
fresh lemon juice
1 tablespoon (for seasoning)
Instructions
1
1. In a large non-stick skillet, heat the olive oil over medium heat until shimmering.
2
2. Add the chopped onion and minced ginger to the skillet, sautéing for about 3 minutes or until the onions are tender and translucent.
3
3. Sprinkle in the curry powder, stirring well to coat the onions and ginger evenly with the spices, and cook for an additional minute to enhance the flavor.
4
4. Pour in the undrained can of diced tomatoes, stirring the mixture thoroughly. Allow it to simmer for 1-2 minutes until slightly thickened.
5
5. Incorporate the rinsed and drained black beans and chickpeas into the skillet, adding salt to taste. Stir everything to ensure the beans are coated evenly with the tomato curry mixture.
6
6. Cover the skillet, reduce the heat to low, and let it simmer gently for about 5 minutes, or until the chickpeas are warmed through.
7
7. Once done, remove from heat and fold in the chopped fresh cilantro or parsley and the fresh lemon juice for a burst of flavor.
8
8. Serve the curry warm over jasmine or basmati rice, or enjoy it on its own.
Nutrition Information
2.5
Fat
25
Carbs
7.5
Protein
6.25
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Flavorful Low-Fat Curried Chickpeas and Black Beans.
Is this recipe suitable for vegetarians?
Yes, this is a vegetarian and plant-based recipe.
Is this chickpea curry gluten-free?
Yes, based on the ingredients provided, this recipe is naturally gluten-free.
How many calories are in one serving?
Each serving contains approximately 150 calories.
What is the fat content of this dish?
This is a low-fat recipe containing only 2.5 grams of fat per serving.
How much protein does this meal provide?
Each serving provides 7.5 grams of plant-based protein.
What are the main legumes used in this curry?
The recipe uses a combination of black beans and chickpeas.
How many servings does this recipe make?
This recipe yields 4 servings.
What kind of rice is recommended for serving?
It is recommended to serve this curry over jasmine or basmati rice.
Should I drain the diced tomatoes?
No, you should use the undrained 14.5-ounce can of diced tomatoes.
How much fiber is in each serving?
There are 6.25 grams of fiber per serving.
What type of oil is used for cooking?
The recipe calls for 1-2 teaspoons of olive oil.
How long should I sauté the onions and ginger?
Sauté the chopped onion and minced ginger for about 3 minutes until tender.
Can I substitute the cilantro?
Yes, you can use fresh parsley instead of cilantro if preferred.
What gives this dish its citrusy finish?
A tablespoon of fresh lemon juice is added at the end for a burst of flavor.
How do I prepare the canned beans?
Both the black beans and chickpeas should be rinsed and drained before adding to the skillet.
Can I make this dish spicier?
Yes, you can add a pinch of cayenne or crushed red pepper to taste for an extra kick.
How long does the curry need to simmer once the beans are added?
Cover and simmer on low heat for about 5 minutes until warmed through.
How many carbohydrates are in a serving?
There are 25 grams of carbohydrates per serving.
What aromatic spice is central to this dish?
Curry powder is the primary seasoning used in this recipe.
Is this a good option for meal prepping?
Yes, this recipe is noted as being perfect for family meals or meal prepping.
What total number of ingredients are required?
The recipe requires 10 distinct ingredients.
How much ginger should I use?
The recipe calls for 1 tablespoon of minced ginger.
Can I eat this without rice?
Yes, it can be enjoyed on its own as a wholesome meal.
When do I add the curry powder to the pan?
Add the curry powder after the onions and ginger are tender, and cook for one additional minute.
What size can of black beans is needed?
You will need one 15-ounce can of black beans.
What size can of chickpeas is needed?
You will need one 15-ounce can of chickpeas.
What type of pan is best for this recipe?
A large non-stick skillet is recommended.
How much cilantro or parsley is needed?
The recipe calls for 1/3 cup of chopped fresh cilantro or parsley.
Is this considered a quick meal?
Yes, it is described as a quick and satisfying meal that is easy to prepare.