I love Indian curries. Last week I was in Auckland and mum and I went to two different Indian restaurants. It was really nice to see a birthday group, of young, teenage girls all eating Indian together.
- Spices contain a good amount of minerals like potassium, manganese, iron and magnesium. Potassium is an important component of cell and body fluids that helps in controlling heart rate and blood pressure. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase.
This recipe is vegetarian. I used vegetables from my fridge and my garden. Always use vegetables that are in season.
A lot of young kids today are deciding to become vegetarian. This does not been you should just eat vegetables and fast foods. Make sure you are getting a high source of protein, zinc and B vitamins etc everyday. If you don't, problems with your health will eventually occur.
Nutrients in Chickpeas - Gluten free and a high source of protein, fiber, Iron, vitamin B6 and Magnesium.
Chickpeas can be bought in tins but I prefer to buy them dried. I then soak them overnight, place in a pot the next morning, add fresh water to them and simmer until tender. I love to cook them in my slow cooker all day on low or on high for at least 4 - 6 hours. Drain, cook and freeze until you need them.
Indian Curried Chickpeas and Vegetable Recipe
serves about 6 - a family
4 cups cooked chickpeas
2 cups water
Vegetables should only be used if in season - sweet potato is also an option
800 gr tin tomatoes
2 tbsp tomato paste
3 cups cubed pumpkin
2 cups carrots - cut into small cubes
1 leek - sliced - or onion
2 mushrooms - sliced
4 cups mixed cauliflower and broccoli - cut into small florets
4 cups mixed spinach and kale
1 tbsp rice flour mixed with water - to add at the end
Spices
1 tbsp turmeric
1 tbsp dried coriander
2 tsp cumin
1 cinnamon stick
1tbsp garam Masala
2 bay leaves
1 green chili - sliced and seeds removed for less heat
1 tbsp fresh ginger - chopped
coconut oil for frying
Method
You need to cook this in a large heavy base casserole pot and make sure you don't over cook any of the vegetables.
1 - Melt 2 tbsp coconut oil and gently fry all the spices, ginger, chili, bay leaves. Stirring for 30 seconds.
2 - Add the tomato paste, tomatoes, water and leek. Bring up to a simmer with the lid on.
3 - Add the hard vegetables - carrots first and cook for 5 minutes, then add the pumpkin. Stir and place the lid on. Cook until nearly tender, stirring every now and then.
5 - Add the cauliflower and broccoli. Stir and place the lid on. Cook until they are nearly tender.
6 - Add the chickpeas, mushrooms, kale and spinach. Cook with the lid on for about 5 minutes.
Add more water if it is to thick and sticking.
Thicken slightly with the rice flour mix. Cook a few more minutes.
Taste and season with Himalayan salt and pepper.
Remove the bay leaves and cinnamon stick.
Serve with rice and nann bread.
