Cooking For Life

Better health through better eating.



(page 3 of 4)

 

From The Church Health Center by Carolyn Nichols

Chickpea Curry with Basmati Rice

Ingredients:

3 tablespoons olive oil
1 large red onion, chopped
4 cloves garlic, chopped
4 Serrano chilies, chopped
2 large tomatoes, chopped
1 bunch Swiss chard, chopped
1 small head cauliflower, cut into small florets
2 cups water
½ cup golden raisins
½ cup cashews
1 teaspoon ground cumin
2 bay leaves
1 cinnamon stick
1/4th  teaspoon salt
1 (15 ounce) can chickpeas, rinsed and drained
½ teaspoon ground turmeric
1 cup basmati rice

Directions:

Prep Time: 20 minutes

Cook Time: 25 minutes

Heat a large nonstick skillet to medium high heat. Add olive oil.  Let oil heat for 30 seconds.

Add onion and sauté for 3 minutes.  Add garlic, chilies, and tomatoes and cook an additional 2 minutes. Stir in chard, cauliflower. and water, bring to a boil.

Turn heat down to medium and stir in raisins, cashews, cumin, bay leaves, cinnamon stick, salt, chickpeas and turmeric. Cover and cook for 15 minutes on medium heat, stirring occasionally.

Meanwhile, cook rice according to package directions.

Place rice evenly on 6 plates. Place equal amounts of chickpea mixture on top of rice.

Makes: 6 servings

Serving Size: about 1 cup

MyPlate:

One Serving Contains:
Protein: 1 ounce
Vegetables: ½ cup
Grain: 1/4th cup
Total Cost: $ 8.65
Cost per Serving: $ 1.44

Nutrition Facts (per serving):

Calories: 315
Total Fat: 11 grams
Saturated Fat: 1 gram
Sodium: 285 mg
Carbohydrate: 51 grams
(=3 ½  “carb dollars”)**
Fiber: 8 grams
Protein: 9 grams

**1 carb dollar = 15 grams carbohydrate | ** Total cost and cost per serving based on Walmart prices as of October 2012.  Prices subject to change based on location where and/or season when items are purchased.

 

Add your comment: