Vegetarian Tomato, Pea, and Chickpea Curry

vegetarian-tomato-pea-and-chickpea-curry-2598717373

Embracing a plant-based lifestyle has become increasingly popular, with many individuals either identifying as vegetarian or reducing their meat consumption. This vegetarian tomato, pea, and chickpea curry caters to this shift, offering a flavorful and nutritious meal that’s easily customizable. It’s a perfect example of how vegetarian dishes can be both satisfying and diverse, appealing to a wide range of taste preferences and dietary needs.

Prep Time

15 minutes

Cooking Time

30 minutes

Servings

This recipe serves 4.

Ingredients

  • Olive oil: 2 tbsp (30 ml)
  • Onion, chopped: 1 large
  • Garlic cloves, minced: 2
  • Garam masala: 1 tsp (5 ml)
  • Ground cumin: 1 tsp (5 ml)
  • Tomatoes, chopped (fresh or canned): 1 cup (240 ml / 8 oz)
  • Canned chickpeas, drained and rinsed: 1 can (400 g / 14 oz)
  • Frozen peas: 1 cup (140 g)
  • Lemon juice: 2 tbsp (30 ml)
  • Coconut milk (optional substitution for yogurt): 1 cup (240 ml)
  • Fresh or frozen spinach (optional substitution for peas): 1 cup (30 g)
  • Plain yogurt (for serving, optional): 1/2 cup (120 ml)
  • Fresh cilantro leaves (for garnish): 1/4 cup (15 g)
  • Salt and pepper to taste

Method

  • Heat the oil in a large pan over medium heat. Sauté the onions until soft and golden, which takes about 5 minutes. Add the garlic, garam masala, and ground cumin, cooking for another 2 minutes until fragrant.
  • Incorporate the tomatoes and chickpeas to the pan, stirring well. Let the mixture simmer for 10 minutes, allowing the flavors to meld.
  • If using, replace peas with spinach at this point. Otherwise, stir in the frozen peas and continue to cook for another 5 minutes.
  • Season the curry with lemon juice, salt, and pepper. Adjust according to taste.
  • Serve the curry over a bed of rice, topped with a dollop of plain yogurt and garnished with fresh cilantro leaves.

This vegetarian tomato, pea, and chickpea curry is a testament to the versatility and richness of plant-based cuisine. It’s a comforting, nutritious meal that’s easy to make and perfect for any day of the week. By experimenting with different ingredients and substitutions, you can customize the dish to suit your palate, making it a staple in your culinary repertoire.

Nutritional Information (Approx)

  • Calories: 250 kcal
  • Protein: 9 g
  • Fat: 8 g
  • Carbohydrates: 35 g
  • Fiber: 9 g
  • Sodium: 300 mg

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