Are you looking for ways to incorporate more protein into your vegetarian diet?
Chickpeas are a great source of protein and feature heavily in this week’s recipe – ‘Pumpkin and Chickpea Curry’. Not only will this dish boost your daily protein intake but it will also fill your home with delicious fragrant Indian flavours.
It’s the perfect warming dish to enjoy this winter.
Are you looking for ways to incorporate more protein into your vegetarian diet?
Chickpeas are a great source of protein and feature heavily in this week’s recipe – ‘Pumpkin and Chickpea Curry’. Not only will this dish boost your daily protein intake but it will also fill your home with delicious fragrant Indian flavours.
It’s the perfect warming dish to enjoy this winter.
Serves: 2
Ingredients
• 1 tbsp vegetable oil
• 1 onion, diced
• 2 cloves garlic, diced
• 1 cup pumpkin, chopped
• 1 cup broccoli, chopped
• 1 zucchini, chopped
• 2 tomatoes, chopped
• 2 cups tinned chickpeas, rinsed and drained
• Handful coriander, chopped
Curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• ½ tsp chilli powder
Serve with:
Your choice of grains e.g. brown or basmati rice, wholemeal chappati.
Method
• Toast off the spices for the curry in a dry frypan on low heat until fragrant.
• Add the oil to a separate pot or deep frypan on low-med heat and fry the onion for a minute or so. Add the garlic and continue to fry until onion is soft and caramelised.
• Stir through the curry powder followed by the pumpkin. Increase the heat to medium, and fry for a minute or two before adding the tomatoes and some water.
• Pop the lid on and reduce heat to a simmer.
• Once the pumpkin is half cooked, add the zucchini, broccoli and chickpeas and continue simmering until all the vegetables are cooked.
• Stir through the coriander, and serve with your choice of grains.
Enjoy!
Did you know?
• This is a versatile curry recipe that works well with any combination of vegetables and legumes that you like. For example, try adding eggplant, capsicum and mushrooms, or cannellini beans or lentils instead of chickpeas.
• Leaving the skin on the pumpkin increases its fibre content and nutritional value (not to mention decreasing preparation time), so there’s no need to peel it. The pumpkin skin will soften over the course of the cooking process.
• The chickpeas in this recipe provide one serve of meat alternatives for each person. The Australian Guide to Healthy Eating recommends eating 2 serves of meat or meat alternatives a day for women, 2.5 serves for men over 50, and 3 serves for men who are 50 years and younger.