Budget-Friendly Chickpea and Vegetable Curry Recipe
This chickpea and vegetable curry is not only budget-friendly and easy to prepare. It’s perfect for meal prepping and can be stored for several days, making it a convenient option for university students and staff.
Ingredients:
1 tablespoon olive or vegetable oil
1 onion, diced
2 cloves garlic, minced
1 tablespoon curry powder (adjust based on preference for spice)
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 can (400g) chickpeas, drained and rinsed
1 large carrot, chopped
1 bell pepper, any colour, chopped
1 courgette, chopped
1 can (400g) diced tomatoes
1 can (400 ml) coconut milk
Salt and pepper to taste
Fresh coriander for garnish (optional)
Cooked rice, to serve
Instructions:
Heat the Oil:
In a large pot, heat the oil over medium heat. Add the diced onion and sauté until it becomes translucent and slightly golden.
Add Garlic and Spices:
Stir in the minced garlic, curry powder, turmeric, and cumin. Cook for about a minute until the spices are fragrant, taking care not to let the garlic burn.
Mix in Vegetables and Chickpeas:
Add the chopped carrot, bell pepper, and zucchini to the pot. Stir well to coat the vegetables with the spices. Then add the drained chickpeas.
Simmer the Curry:
Pour in the canned tomatoes and coconut milk. Stir to combine everything evenly. Season with salt and pepper to your taste. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the vegetables are tender.
Serve:
Spoon the curry over cooked rice and garnish with fresh coriander if using. This dish can be served hot and can also be stored in the refrigerator for up to 5 days or frozen for longer storage.
Meal Prep Tips:
Cool Down Properly: Allow the curry to cool completely before storing it in the refrigerator or freezer in airtight containers.
Variety: Feel free to swap out any of the vegetables for others like sweet potatoes, spinach, or cauliflower depending on availability and preference.
Bulk Cooking: Double the recipe if you want to prepare a larger batch for multiple meals throughout the week.
This recipe is not only nutritious and filling but also adapts well to various dietary preferences and is vegan-friendly. Enjoy a warm, comforting meal that keeps you satisfied and supports your wellness goals!