Greens and Mango Chickpea Curry

 Greens and Mango Chickpea Curry

 

By Namit Kathoria

 

Preparation time: 15-20 min

Cooking time: 25-30 min

 

Serves 4  people

Ingredients:

1-2 medium white onions finely diced

1 green pepper diced

½ inch ginger grated

3-4 garlic cloves grated

½ inch turmeric grated / ¼ teaspoon turmeric powder

1 tablespoon olive oil

1 teaspoon black cumin (nigella) seeds

1 teaspoon cumin seeds

½ teaspoon Himalayan rock salt

¼ teaspoon groundblack pepper

2 bay leaves

3-4 cloves

1 cinnamon stick

2 teaspoons coriander powder

2 teaspoons cumin powder

2 teaspoons bharat spice mix/ garam masala

¼ teaspoon Cayenne powder/chilli powder

400 ml coconut milk

1 ripe mango finely diced

1 jar (400-500g) chickpeas drained and rinsed

50-100g green beans (if frozen defrost first in boiling water)

200g spinach (if frozen defrost first in boiling water)

150g peas (if frozen defrost first in boiling water)

 

Garnish with fresh coriander

Serve with brown basmati rice

Preparation:

1. Heat up some of the olive oil on a medium to high heat with a piece of onion. Once it starts to sizzle, add in the rest of the onion together with the green pepper and cook for about 5-6 minutes until the onion becomes translucent and the green pepper soft.
2. Then add in the garlic, the ginger and the turmeric and cook for about 30 seconds more, stirring constantly until the aromas release.
3. Add in some more of the olive oil, plus all of the spices, the seeds, the salt and the black pepper and cook for about 30 seconds to a minute. Stir constantly to make sure nothing burns. As the aroma is released, add in the coconut milk and the diced mango. Constantly mix and cook for about 4 more minutes reducing the heat to a medium setting.
4. Once the mixture starts to become a little thick, add in the drained chickpeas, lower the intensity of the heat to a simmer and cook for another 2 minutes until the sauce becomes a little thicker still.
5. Add in the defrosted green beans, spinach and peas and cook for about 8 more minutes until the sauce has become nice and thick.
6. Remove the bay leaves and the cloves.
7. Garnish with fresh coriander and serve with brown basmati rice.

 

Did you know?

Quite often if vegetables are frozen as soon as they are picked, they retain more nutrients than fresh vegetables that have been picked and stored for a couple of days.

 

Where does your protein come from?

It comes from the chickpeas and the brown rice which if eaten together will give you the full complement of amino acids that your body needs. You will also get some extra amino acids from the green beans and the peas.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.