Chickpea ruby

FREQUENCY:

1x per week

SERVES:

2 (with leftovers)

PREP/COOK TIME:

30 minutes

INGREDIENTS:

Chickpeas (1 fist per person)

Tomatoes (half tin per person)

Onion (1/2 per person)

Garlic

Coconut Milk (1/2 tin per person)

Avocado oil (£1 coin per person)

Garam Masala

Curry powder

cumin

Garlic

Lime

Brown rice (1 fist per person)

DIRECTIONS:

  1. Boil the kettle and put your brown rice on for 25mins - this should be the perfect amount of time to prepare the curry.

  2. Heat the Oil: In a deep pot over medium-high heat, add the avocado oil. Add in the Onions and Tomatoes: Grind some sea salt and ground black pepper over the mixture and stir together. Lower heat to medium and allow to cook down until juices of the tomatoes are naturally released and onions are soft, about 10 minutes.

  3. Add in the Chickpeas: Also mix in the garlic, garam masala, curry powder and cumin. Stir to combine.

  4. Add in the coconut milk and stir again. Bring the curry to a boil, and then reduce to medium-low so that the mixture continues to simmer for 10-12 more minutes.

  5. Taste the curry and season with salt and pepper if you desire. Remove the curry from the heat and squeeze a lime lightly over the top of the curry, stirring to combine. Sprinkle over a little coriander if you fancy.

NUTRITIONAL EVALUATION:

The main source of protein in this dish are the chickpeas. Chickpeas provide around 10g of protein per 100g as well as 8.6g of fibre, which is essential for gut health.

Like olive oil, avocado oil is rich in the monounsaturated fat oleic acid, so is heart-healthy. In comparison to olive oil has less omega 3, but has more vitamin E. Vitamin E can help stabilising blood cholesterol levels and has an antioxidant action.

Brown rice is the same as white rice, but without having the husk, bran, and germ removed. 100g of brown rice contains 1.8g of fibre, 1.1g more than white rice. Brown rice is also a source of manganese, micro-mineral that is essential for energy production and antioxidant function.

Cooked tomato is the richest source of antioxidant lycopene, which research associates with possible prostate cancer prevention. Lycopene can also be supportive of heart health and preventing skin sun damage.

Garlic is fairly nutrient-dense but its healing abilities largely centred on allicin, an sulphuric compound. Studies highlight that allicin extract can decrease the synthesis of cholesterol ****by liver cells, as well as having antiviral, antibacterial, antifungal properties.

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SUSTAINABILITY CREDENTIALS: