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Coconut Chickpea Curry

Somi Igbene PhD ANutrFebruary 11, 2021

Love curries? Then you’ll enjoy this coconut chickpea curry that’s rich in fibre, folates, iron and zinc. It is perfect with steamed rice, but you can enjoy it with naan bread.

Legumes, you either love them, and they hate you, or you love them, and they love you back!

What do I mean?

Some people have no problems digesting them, but others do. You could try soaking them before cooking to reduce the quantities of the galacto-oligosaccharides cause gassiness and digestive discomfort.

However, soaking does not always reduce the galacto-oligosaccharide content of legumes to eliminate digestive discomfort for everyone.

Some legumes are easier to digest than others. And according to the low FODMAP diet, chickpeas contain little galacto-oligosaccharides and may be easier to tolerate than other legumes. Chickpeas are suitable if you have irritable bowel syndrome.

Like other legumes, chickpeas are an excellent source of plant-based protein. They are rich in folates, iron, fibre, and zinc. Chickpeas also have a low glycaemic index and load, meaning they won’t spike your blood sugar levels.

Coconut chickpea curry

Chickpeas (and legumes in general) are an excellent addition to your diet, particularly if you have or want to prevent/reverse metabolic conditions such as diabetes and heart disease.

Chickpeas are naturally low fat. I included coconut milk to increase the fat content and boost the curry’s flavour. As well as adding creaminess, coconut milk is rich in phenolic antioxidants and medium-chain triglycerides that are useful in the management of gastro-intestinal (digestive) disorders.

This Coconut Chickpea Curry freezes well too, so make a big batch of it at the weekend and reheat during the week to save yourself cooking from scratch.

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Coconut Chickpea Curry

Coconut Chickpea Curry

  • Author: Somi
  • Prep Time: 5min
  • Cook Time: 30min
  • Total Time: 35 minutes
  • Yield: Serves 2 1x
  • Category: Lunch/Dinner

Description

Love curries? Then you’ll enjoy this coconut chickpea curry that’s rich in fibre, folates, iron and zinc. It is perfect with steamed rice, but you can enjoy it with naan bread.


Ingredients

Scale
  • 1x 400g tin chickpeas
  • 1 large shallot, finely chopped
  • 1 fat garlic clove, finely chopped
  • 100g passata
  • 1 small red chilli, finely chopped (optional)
  • 200ml light coconut milk
  • 1 vegetable stock cube
  • 1 teaspoon ground turmeric
  • 1 teaspoon madras curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon olive oil
  • 1 large handful coriander, stalks and leaves separated then chopped.
  • 200g cooked basmati rice, to serve

Instructions

Heat olive oil in a medium saucepan then fry shallots for a minute until softened. Add garlic, turmeric, coriander stalks, curry powder and coriander. Fry for 10-20 seconds or until fragrant then stir in passata, vegetable stock cube, chilli and chickpeas.

Cook on medium heat for 15 minutes then stir in coconut milk and cook on a simmer for 15 minutes. Season with salt and black pepper if needed.

Take the pan off the heat and stir in coriander leaves.

 

Serve over steamed basmati rice and garnish with extra coriander if you wish.

 



Nutrition

  • Serving Size: Per serving
  • Calories: 381
  • Sugar: 4.6g
  • Fat: 14.1g
  • Saturated Fat: 6.9g
  • Unsaturated Fat: 5g
  • Carbohydrates: 55g
  • Fiber: 8.9g
  • Protein: 14.3g
  • Cholesterol: 0mg

Keywords: Chickpeas, Coconut, Curry

References

  1. Njoumi, S., Amiot, M.J., Rochette, I., Bellagha, S., Mouquet-Rivier, C. (2019) Soaking and cooking modify the alpha-galacto-oligosaccharide and dietary fibre content in five Mediterranean legumes. International Journal of Food Science and Nutrition, 70(5), 551–561.
  2. Cozma-Petrut, A., Loghin, F., Miere, D., Dumitrascu, D.L. (2017) Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World Journal of Gastroentterology, 23(21), 3771–3783.
  3. Polak, R., Phillips, E.M., Campbell, A. (2015) Legumes: Health benefits and culinary approaches to increase intake. Clinical Diabetes, 33(4), 198-205.
  4. Rizkalla, S.W., Slama, B.G. (2002) Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. British Journal of Nutrition, 88(Suppl 3); S255–62.
  5. Hosseinpour-Niazi, S., Mirmiran, P., Hedayati, M., Azizi, F. (2015) Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomised clinical trial. European Journal of Clinical Nutrition, 69(5), 592–7.
  6. Karunasiri, A.N., Gunawardane, M., Senanayake, C.M., Jayathilaka, N., Seneviratne, K.N (2020) Antioxidant and nutritional properties of domestic and commercial coconut milk preparations. International Journal of Food Science, doi: 10.1133/20202/3489605
  7. Shah, N.D., Limketakai, B.N. (2017) The use of medium-chain triglycerides in gastrointestinal disorders. Practical Gastroenterology.

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