- Course: Main Course
When I tell you this is the most flavorful, Quick Vegan Curried Chickpea recipe I have ever made, it really is! The flavors are bursting out of the mouth and you simply want to sit, close your eyes and hum your favorite tune.
The likelihood is, that you have everything in your pantry. In less than 25 minutes you can have this baby on the table. It happens to be my favorite of all the beans today.
There are so many synonyms for chickpea, Ceci, garbanzo (bean), Bengal gram, Calvance pea, Chickpea, Dwarf pea, and Gram pea.
Chickpeas (Cicer arietinum L.) are a legume family that includes kidney beans and peanuts. Garbanzo beans are another name for them. They have a creamy texture and a buttery, nutty flavor. We frequently encounter the Kabuli variety in the United States, which is tan, spherical, and somewhat larger than a pea. The Desi variant is more popular in the Middle East and India. Compared to Kabuli chickpeas, these are smaller, darker, and less spherical.
In Turkey, it was first used 3500 B.C., and in France, it was first used 6970 B.C. They are now grown in over 50 nations. India produces the most chickpeas of any country on the planet.
Chickpeas are a nutrient-dense and healthy food. It lowers cholesterol, decreases constipation, and helps in the prevention of digestive problems. Potassium, phosphorus, magnesium, and calcium are all abundant in chickpeas. It’s also high in iron, sodium, and selenium, with minor quantities of copper, zinc, and manganese.
Quick Vegan Curried Chickpea Recipe
This fragrantly spicy, sweet, and savory chickpea curry recipe is simple and needs less than 30 minutes to make! Chickpeas and warm spices simmered with tomatoes, coconut milk, and peppers until fragrant and tender. It’s perfect for Meatless Monday and will be a family favorite all year long!
I remember attending college in Jamaica and on many occasions my friends and I would frequent a restaurant in the town where we went to school. Our favorite was always curry, whether it was chicken, goat, or mutton. It just had to be curry. We would make this a weekly treat. I had never had such flavors anywhere else. Today’s dish reminds me of those trips to town, however, it’s all plant-based. This is an all-time favorite and a very familiar dish. Make it your own today!
The ingredients for today would be chickpea or garbanzo, and coconut milk, and this is where those hidden flavors come from. My friends this is the secret weapon of any vegan kitchen, whether for baking or stovetop recipes. You would also need tomato sauce or crushed tomato will do, garlic, ginger, my secret today, cumin, turmeric, with salt and pepper to taste.
This recipe will go well with our Bahamian Peas and Rice.
Ingredients for Curry Chickpea
- For: 3
- Cooking: 15 min
- Ready in: 25 min
- In a skillet add onions, garlic, and ginger, and cook for about a minute with added olive oil. The onions will begin to caramelize. It is always best to do this as the herbs taste better in your recipe.
- Now add turmeric, cumin, and coriander, and allow to brown for about 3 minutes. You may need to add about 2-3 tablespoons of water to prevent burning.
- Next, add the chickpea or garbanzo to the skillet. Allow the garbanzo or chickpea to be coated in the seasonings.
- Add the tomato sauce and coconut milk to the pot or skillet. Combine by stirring into the chickpea.
- Stir constantly to ensure that it doesn't burn.
- Add salt and pepper to taste. My choice of pepper is cayenne. Serve and do enjoy!
Tips & Tricks
- Drain and rinse your chickpeas to remove any excess sodium.
- Curry varies a lot depending on the brand or region, and it doesn’t matter which one you use in this recipe; just pick the one you enjoy and use it! Curry powder should have a vivid yellow hue and a strong aroma.
- For the best flavor, go for full-fat coconut milk, as the light kind won’t have the buttery texture you’re going for.
- For a spicier version, add additional jalapenos or a pinch of cayenne.
- In an airtight container in the fridge, leftovers can be kept for up to 3 days. Reheat on the stove or in the microwave.
Calories: 871 | Carbohydrates: 119g | Protein: 27g | Fat: 35g | Saturated Fat: 25g | Cholesterol: 8mg | Sodium: 203mg | Potassium: 1279mg | Fiber: 22g | Sugar: 18g | Vitamin A: 431IU | Vitamin C: 46mg | Calcium: 193mg | Iron: 10mg
The nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
This lowly bean has numerous healing properties and it is definitely worth sharing this information with you as it may assist you in attaining your health goals. Chickpea is helpful in reducing cholesterol due to its high fiber content, aids in avoiding constipation, and assists in building up the nervous system.
It is high in the following:
- Protein – far surpasses meat or is at least equal to meat and eggs.
- Carbohydrates – chickpea is high in carbohydrates, in particular starch. the bean must be chewed properly so as to ensure the starch is transformed or changed into glucose while being digested.
- Fat – mostly polyunsaturated fats
- Vitamins – Chickpeas are a great source of B2 and B6 and folate.
- Minerals – iron is the leading mineral found in chickpea. It is almost 3 times higher than meat. High in phosphorus, potassium, magnesium, calcium, and zinc.
Chickpeas can be added to soups, found at most salad bars, curried, made like tuna, https://somethingbettertoday.com/recipe/not-tuna-chickpea-salad/ and even oven toasted and fried. The flour is used for so many dishes and is easy to use.
Chickpea Health Benefits
- Choline is a vitamin found in chickpeas that aids in the production of key molecules for memory, mood, muscular control, and other brain and nervous system functions.
- Chickpeas are abundant in dietary fiber, particularly raffinose, a soluble fiber.
- Chickpeas, both canned and dry, have a low glycemic index. This means they are absorbed and digested slowly by your body.
- Calcium, magnesium, fiber, and other minerals found in chickpeas and other legumes contribute to strong bones.
- When you eat chickpeas, your body produces butyrate, a short-chain fatty acid. This may reduce your chances of developing colorectal cancer.
- More than just gut health benefits from soluble fiber. It can lower both your total and LDL (“bad”) cholesterol levels. This reduces your chances of developing heart disease.
There are two health concerns to know about canned chickpeas.
Saponins have some risks.
All legumes include saponins, which are natural chemical substances. Aquafaba is the foam that forms in the liquid made from canned chickpeas. Because of this foam, you can find them in natural cleaning solutions like liquid soap and toothpaste.
Saponins have a number of health advantages. They have cancer-fighting properties. Studies have also linked them to possible anti-obesity and anti-diabetic benefits.
They may, however, carry some hazards. Saponin-containing plants can cause stomach distress and diarrhea in some animals. According to studies, they can harm female mice’s reproductive systems, especially their ovaries. They’re also poisonous to fish and cold-blooded animals like snails.
Saponins are not hazardous to humans, however, some argue that further research is needed to be sure.
Canned foods may contain BPA.
Bisphenol A (BPA) is a synthetic chemical found in the interior coating of food cans. It has been scientifically proven that it can contaminate your food.
To prevent BPA, look for canned chickpeas that say “BPA-free” on the label. Drain and rinse canned chickpeas under running water to eliminate any residue before eating.
Chickpeas aren’t just a tasty addition to hummus or a delicious addition to chili. They’re also high in vitamins, minerals, fiber, and protein, making them a nutritious choice. These features may help you manage your weight, blood sugar, and brain health while lowering your risk of chronic diseases like heart disease and cancer.
Chickpea is a powerhouse of a bean. We should incorporate them into our diet as often as possible, whether we are plant-based or meat eaters. It is a near-complete food. Give it a try today, why won’t you!
- Per serving
- Energy: 871 kcal / 3641 kJ
- Fat: 35 g
- Protein: 27 g
- Carbs: 119 g