Chickpeas

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Serves 4

Ingredients

  • 300 g chickpeas, washed and drained
  • 1 medium onions, 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
Total Fat 2 gm
Saturated Fat 0.5 gm
Carbohydrates 35 gm
Fibre 8.5 gm
Protein 4 gm