Nourishful Kitchen

Total Calories: Approximately 601 calories per serving.

Ingredients:

• Chickpeas (cooked) – 150g (approximately 240 calories)
• Mixed vegetables (such as carrots, bell peppers, cauliflower) – 200g (approximately 70 calories)
• Onion – 50g (approximately 22 calories)
• Garlic cloves – 10g (approximately 15 calories)
• Ginger – 10g (approximately 6 calories)
• Tomato – 50g (approximately 9 calories)
• Coconut milk – 100ml (approximately 230 calories)
• Vegetable broth or water – 100ml (0 calories)
• Olive oil – 10g (approximately 81 calories)
• Curry powder or curry paste – 15g (approximately 40 calories)
• Turmeric powder – 3g (approximately 9 calories)
• Cumin powder – 3g (approximately 8 calories)
• Coriander powder – 5g (approximately 14 calories)
• Salt – to taste (approximately 0 calories)
• Cooked quinoa – 150g (approximately 167 calories)
• Fresh coriander leaves – for garnish (calories negligible)

Instructions:

• Prepare Ingredients:
  • Rinse and drain the cooked chickpeas.
  • Wash and chop the mixed vegetables into bite-sized pieces.
  • Finely chop the onion, garlic, ginger, and tomato.
• Cooking Chickpea and Vegetable Curry:
  • Heat olive oil in a pan over medium heat. Add chopped onion, garlic, and ginger. Saute until fragrant and onions are translucent.
  • Add chopped tomatoes and cook until they turn soft and mushy.
  • Add curry powder or curry paste, turmeric powder, cumin powder, and coriander powder. Cook for a minute to toast the spices.
  • Add mixed vegetables to the pan and cook for a few minutes until they start to soften.
  • Pour in coconut milk and vegetable broth (or water). Stir well to combine.
  • Add cooked chickpeas to the pan. Mix well and let the curry simmer for 10-15 minutes until the vegetables are cooked through and the flavors are well combined.
  • Adjust salt according to taste.
• Serve:
  • Serve the chickpea and vegetable curry hot over cooked quinoa.
  • Garnish with fresh coriander leaves.

Enjoy your hearty and nutritious Chickpea and Vegetable Curry with Quinoa lunch! Adjust the spices and vegetables according to your taste preferences.