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Preparation Time: 15 minutes
Cooking time: 30 minutes
Serves: 4
If served as four portions, provides 359 cals, 9g fat (of which 1g saturates), 8g sugar and 0.6g salt per portion.
Ingredients
- 1 tbsp canola oil
- ½ cup finely chopped onion
- 1 tbsp minced fresh gingerroot
- 2 garlic cloves, minced
- 1 jalapeno pepper, seeded and finely chopped, optional
- ½ tsp salt
- 1 tsp garam masala
- ½ tsp ground coriander
- ½ tsp ground cumin
- 140g (15oz) tinned diced tomatoes, undrained
- 140g (15oz) tinned/jar garbanzo beans or chickpeas, rinsed and drained
- 3 cups hot cooked brown rice
- ¼ cup plain yogurt
- Minced fresh cilantro
Method
1. In a large skillet, heat oil over medium heat. Add onion, ginger, garlic and, if desired, jalapeno; cook and stir until onion is softened and lightly browned, 4 - 5 minutes. Add salt and spices; cook and stir 1 minute.
2. Stir in tomatoes and garbanzo beans; bring to a boil. Reduce heat; simmer, covered, until flavors are blended, 12 - 15 minutes, stirring occasionally. Serve with rice. Top with yogurt and cilantro.
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