Spiced Chickpea and Black Bean Curry
This Spiced Chickpea and Black Bean Curry is a hearty and flavorful dish that's perfect for any occasion. Bursting with the aromatic flavors of curry and turmeric, this recipe combines nutritious chickpeas and black beans with fresh vegetables to create a comforting meal. The addition of fresh parsley and a touch of lemon juice elevates the dish, imparting brightness to each bite. Serve it over steaming rice for a satisfying experience that is both delicious and low in cholesterol. Ideal for vegans, this meal will be a hit at any gathering!
N/A
Servings
150
Calories
16
Ingredients
Ingredients
olive oil
2 tablespoons (none)
onion, chopped
1 cup (chopped)
garlic cloves, minced
2 (minced)
fresh ginger, minced
2 teaspoons (minced)
curry powder
2 teaspoons (none)
turmeric
1 teaspoon (none)
salt
1/8 teaspoon (none)
cider vinegar
3 tablespoons (none)
sugar
1/2 teaspoon (none)
diced tomatoes (canned)
1 (15 ounce) can (none)
chickpeas (canned)
1 (15 ounce) can (drained and rinsed)
black beans (canned)
1 (15 ounce) can (drained and rinsed)
lemon juice
1 tablespoon (none)
fresh parsley, chopped
1/3 cup (chopped)
green onions, chopped (for garnish)
3 (chopped)
hot cooked rice
as needed (cooked)
Instructions
1
1. In a large saucepan, heat the olive oil over medium heat. Add the chopped onions and sauté until they become tender and translucent, about 5 to 6 minutes.
2
2. Stir in the minced garlic and ginger, cooking for an additional minute until aromatic.
3
3. Add the curry powder, turmeric, and salt, mixing thoroughly to coat the onions, and cook for another minute to release the spices' flavors.
4
4. Pour in the cider vinegar and sugar, followed by the diced tomatoes. Stir well, cover the pan, and reduce the heat to a simmer. Allow this mixture to cook for 15 to 20 minutes, letting the flavors meld together.
5
5. After simmering, add the drained chickpeas and black beans, along with the lemon juice and chopped parsley. Stir to combine, then cover and simmer for an additional 10 minutes.
6
6. Once ready, garnish with chopped green onions before serving.
7
7. Serve the curry hot over a bed of your choice of cooked rice.
Nutrition Information
3g
Fat
22.5g
Carbs
6.25g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in this curry?
The main ingredients are chickpeas, black beans, diced tomatoes, onion, garlic, and fresh ginger.
Is this Spiced Chickpea and Black Bean Curry vegan?
Yes, this recipe is entirely plant-based and suitable for a vegan diet.
How many calories are in one serving of this curry?
This recipe contains 150 calories per serving.
Is this recipe gluten-free?
Yes, the recipe is tagged as gluten-free, making it suitable for those with gluten sensitivities.
What spices are used to flavor this dish?
The dish is flavored with curry powder, turmeric, salt, and fresh ginger.
How much protein is in this chickpea and black bean curry?
Each serving provides 6.25g of protein.
What type of vinegar should I use?
This recipe calls for 3 tablespoons of cider vinegar.
Should I use canned or dried beans?
The recipe specifies using 15-ounce cans of chickpeas and black beans, which should be drained and rinsed.
How much fiber does this dish provide?
This recipe is a good source of fiber, providing 5g per serving.
Is this recipe low in cholesterol?
Yes, this dish is specifically noted for being low in cholesterol.
What should I serve this curry with?
It is recommended to serve this curry hot over a bed of cooked rice.
How long does it take to sauté the onions?
The onions should be sautéed for about 5 to 6 minutes until they are tender and translucent.
What is the total fat content per serving?
There are 3g of fat per serving in this recipe.
When do I add the garlic and ginger?
Add the minced garlic and ginger after the onions have become tender, and cook for an additional minute.
How long should the tomato mixture simmer?
The tomato mixture should simmer for 15 to 20 minutes to allow the flavors to meld.
Do I need to add sugar to this recipe?
Yes, the recipe includes 1/2 teaspoon of sugar to balance the flavors.
What provides the citrus note in the curry?
The brightness in the dish comes from 1 tablespoon of lemon juice added near the end of cooking.
What garnishes are suggested?
The recipe suggests garnishing the finished dish with chopped green onions.
How much sodium is in this recipe?
The recipe uses 1/8 teaspoon of salt, though the total sodium count is not specified.
Can I use fresh tomatoes instead of canned?
The recipe calls for one 15-ounce can of diced tomatoes, but you could substitute fresh diced tomatoes if preferred.
How long do the beans simmer in the curry?
Once the chickpeas and black beans are added, the curry should simmer for an additional 10 minutes.
What type of oil is used for cooking?
The recipe uses 2 tablespoons of olive oil.
How much ginger is required?
You will need 2 teaspoons of minced fresh ginger.
Is this a spicy curry?
The recipe is 'spiced' with curry powder and turmeric, providing aromatic flavor rather than intense heat.
What is the carbohydrate count?
There are 22.5g of carbohydrates per serving.
What kind of parsley should I use?
The recipe calls for 1/3 cup of chopped fresh parsley.
How many garlic cloves are needed?
You will need 2 minced garlic cloves.
Is there any preparation required for the beans?
Yes, the canned chickpeas and black beans should be drained and rinsed before being added to the pan.
What size can of tomatoes is used?
A standard 15-ounce can of diced tomatoes is used.
Is this recipe suitable for a healthy diet?
Yes, it is tagged as a healthy, vegetarian, and low-cholesterol meal option.