Serves 4

Ingredients

• 300 g chickpeas, washed and drained
• 1 medium onion, finely chopped
• 6 cloves garlic, finely chopped
• 200 g tinned tomatoes, finely chopped
• 2 tsp. ginger, finely chopped
• 0.5 tsp turmeric powder
• 2 tsp. ground coriander
• 0.5 tsp garam masala
• 0.5 tsp green chilli, chopped
• 1 tbsp. vegetable oil
• 250 ml boiling water
• 1 tsp. amchoor powder, (powder of green unripe mangoes)
• Salt to taste

Method

1. Put the vegetable oil in a large pan on a medium heat.
2. Add your onions, stirring every minute or so until they are brown.
3. Fry for around five minutes until the mixture becomes a rich golden color.
4. Add the garlic and ginger and stir.
5. Add the tomatoes, chilli, turmeric, coriander powder, amchoor powder and salt and cook for around 5 minutes.
6. Add the washed, drained chick peas and boiling water.
7. Mix and cover.
8. Serve with freshly chopped coriander.

Chefs Tips

• Chickpeas are an Indian staple and would be an excellent addition to anyone’s diet.
• Chickpeas have been studied in relation to blood sugar control.
• One research study found that it took just one week of consuming chickpeas to see a significant improvement in blood sugar control and insulin secretion.

Nutritional Value

(per serving)

Calories 220 kcal
Total Fat 2 gm
Saturated Fat 0.5 gm
Carbohydrates 35 gm
Fibre 8.5 gm
Protein 4 gm