Sweet Apple Coconut Chickpea Curry

Some sweet inspiration for your next meat-free dish.


This delicious vegetarian curry is packed with flavour coming from the fragrant spices, fresh apples and creamy coconut milk. All ingredients can be found in your everyday pantry. Ideal for those cold wintery days!



Recipe adapted from Sustainable Energy 3 - Low GI and Low Fat

Serving size: Serves 3 - 4

Prep time: 10 minutes

Cooking time: 45 minutes


Ingredients:

  • 3 large sweet apples, cored (Golden Delicious apples work very well)

  • 1 Tbsp (15 ml) olive oil (optional)

  • 2 medium onions, finely chopped

  • 1 tsp (5ml) mustard seeds

  • 1 Tbsp (15 ml) masala curry powder

  • 1 tsp (5 ml) turmeric

  • 2 tsp (10 ml) ground cumin

  • 1 x 410g tin chickpeas, rinsed and drained

  • 1 large red or yellow bell pepper, chopped

  • 2 tsp (10 ml) vegetable stock powder

  • 1x 400ml tin of lite coconut milk*

  • 1/2 cup - 1 cup (125 - 250ml) water

  • Salt and black pepper

  • Optional: Fresh coriander leaves, roughly chopped


*Use 1 - 1.5 cups low fat plain yoghurt as an alternative


Method:

  1. Grate two of the cored apples.

  2. Heat oil in a large pan. Add the grated apples, chopped onions and cook until soft. Add all the spices to the onion and apple mixture, and cook for another 2 min. Add splashes of water if necessary.

  3. Add the drained chickpeas, bell pepper, stock powder, salt and pepper.

  4. Add the coconut milk and water. Simmer covered until the curry has a creamy texture (about 30 min).

  5. Slice the third apple and add to the curry. Heat through, mixing well.

  6. Garnish with fresh coriander leaves and serve with a small portion of brown wild rice, couscous or any other wholegrain and a large tossed salad (with added nuts) or a side of green vegetables.

Dietitian's Notes:

  • Plant Protein: Chickpeas (a member of the legume family) are an economical source of plant protein that also contain complex carbohydrates, fiber and are loaded with phytonutrients. A plant powerhouse!

  • Low GI: This recipe is packed with fiber - coming from the fresh apples (keep the skin) and chickpeas. Fiber makes the recipe LOW GI (glycaemic index) which means slower digestion, absorption and slower rise in blood sugars.


#vegetarian #vegan #plantbased #meatfree #highfiber #LowGI #apples #chickpeas #curry #sweet #nutrition #nutrientdense

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© Copyright by Tessa Hille Dietetics 2020

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