Gotta Curry On: Cook Ahead Tomato and Coconut Chickpea Curry

Life’s been extra busy throwing all kinds of curve balls at me lately, but we still have to curry on. Grocery shopping time is harder to squeeze out, let alone making time to wash, cut and cook. Quick and simple meals make life that much easier. In times like these, frozen vegetables and pantry staples such as dried beans can be a huge time-saver. Pulses are high in protein and fibre, and low in fat. They’re versatile and are great additions in sauces, curries, soups and even as spreads. Chickpeas, otherwise known as ‘chana’ or ‘garbanzo beans’ are one of my favourite to work with.For this recipe, there’s no need to soak the chickpeas ahead of time, making this recipe simple enough to cook the night before – even on a busy work night. Throw it all into a pot and let the flavours come together…Cooking can’t get any easier than this! Before storing, add in vegetables directly from the freezer and cook to perfect tenderness as you reheat later! Plus side, this creamy curry is also great for freezing for later as well.

Tomato and Coconut Chickpea Curry

IMG_1076-2.jpg

MAKES: 6 x 500mL portions
P
REPARATION TIME: 10 MINUTES. COOK TIME:  35 MINUTES.
EQUIPMENT: Instant Pot, Cutting Board, Measuring Cup and Spoon

Ingredients

  • 2 tsp (10mL) Vegetable Oil
  • 3 Cloves Garlic, Minced
  • 1 Package (400g) Paneer, Cubed
  • 1 Large Onion, Diced
  • 975mL Can Tomato Sauce
  • 1 Cup (250mL) Chickpeas, Raw
  • 1 Can (975mL) Tomato Sauce
  • 975mL Water
  • 3 Tbsp (45mL) Turmeric Powder
  • 2 tsp (10mL) Cumin Powder
  • 2 tsp (10mL) Paprika Powder
  • 1/4 Cup (60mL) Coconut Cream (vegan) or Greek Yogurt
  • 1 Cup (250mL) Green Peas, Frozen
  • 2 Cup (500mL) Vegetables, Frozen (I used Okra, but be sure to use whatever you’ve got in the freezer)
  • Salt to taste

Method

  1. Lightly coat the Instant Pot with vegetable oil. On ‘Sauté’ function on ‘High’, cook minced garlic, diced onion and cook the paneer while stirring until golden brown.
  2. Empty the can of tomato sauce into the paneer and fill empty can with water to add into the pot. Add dry chickpeas, turmeric, cumin and paprika. Cook on ‘Bean/Chili’ function for 30 minutes.
  3. Allow to vent completely before opening. Allow to cool completely before adding coconut cream or yogurt, and frozen vegetables.
  4. Store in a sealed, airtight container in the fridge until use for up to 5 days or in the freezer for longer. Serve with a side of rice or naan and extra greens.
  5. Nutritional Facts

Per Serving (1 x 500mL) 

Calories: 450  kcal
Fat: 22 g
Carbohydrates: 42.9 g
Fiber: 8.8 g
(Net Carbohydrate: 34.1 g)
Protein: 25.2 g

A source of:

Potassium
Calcium
Vitamin A
Folate
Iron
Calcium
3 Servings of Vegetables and 1 Serving of Meat and Alternatives, and 1 Serving of Dairy and Alternatives from Canada’s Food Guide

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s