Zesty Chickpea Curry over Brown Basmati Rice

I have found that for many people, a common excuse for not eating healthy is that it is too expensive and cooking too time consuming. I understand that the luxuries of fresh blueberries in January and vine-ripened tomatoes in the springtime are not feasible for people on a limited budget. However, I maintain the belief that eating healthy should not be a thing of affluence, and cooking is not as intimidating as most think, if you have the right ingredients.

It is possible to construct a nutritious diet full of cheap meals that can be thrown together using a few key ingredients. Almost everything I cook includes one or more of the following: onions, garlic, olive oil, lemon/lime salt, spices. If you have any desire to add zest to your everyday meals, these are the essentials. They are extremely versatile, most add nutritious elements, and they come at a low cost--especially if you use them often.

Here is a recipe that a friend of mine and I came up with that blends high quality proteins with antioxidant elements and generates flavor and heartiness enjoyable in every bite.

Note: Don't worry about having every spice on the list. If you go to your local grocery or natural foods store, you will find bulk spices where you can stock up for cheap on these delish commodities. Otherwise just use the curry that's in the natural foods aisle.

Zesty Chickpea Curry over Brown Basmati Rice

3 cloves garlic, minced

1 medium white or red onion, chopped

2 cups cooked chick peas

1 14 oz can of diced tomatoes

3 tsp curry spice 

      OR 

2 tsp ground cumin

2 tsp coriander

1 tsp ground turmeric 

1 tsp cayenne pepper (taster discretion advised)

1 tsp nutmeg

1 tsp ground pepper

1 cup brown/white

1 lime & some cilantro (optional)

salt & pepper to taste

Money Saving Tip: Buy dried chickpeas in bulk and boil them in water (1:4 ratio chickpeas:water) until softened. A pound of bulk dried chick peas goes for aroun $1.50, whereas a 12 oz can of them usually costs around $1.

Directions:

Rice - combine 1 cup rice with 1 1/2 cups water in a medium sauce pan. Add salt to taste. Bring to a boil before lowering the heat to a simmer. Allow rice to cook 15-30 minutes until it has reached your preferred firmness.

Curry - healthy sauté your garlic and onions in 3 tbsp of water until the onions are softened. Add chickpeas, tomatoes and spices and cook together at high heat for 2-3 minutes. Turn the heat down to a simmer and allow the flavors to come together, tasting after 15 minutes and adding salt and other spices as needed. 

Scoop a heaping pile of the chickpea curry onto a bed of the cooked basmati rice. Garnish with cilantro and squeeze lime over the finished dish for zesty, tasty, filling meal!

Nutrition Facts

Brown basmati rice served with chick peas make a complete protein, meaning that together they contain all the essential amino acids that you can't make in your body. 

This dish provides an excellent source of fiber and the chickpeas are a great source of folate, molybdenum and iron. Additionally, the acidity of the lime juice and tomatoes will aid in the absorption of plant-based iron.

Antioxidants are abundant in this meal; brown rice is an excellent source of selenium and tomatoes are chuck full of vitamin C, both known for their ability to scavenge free radicals. Furthermore, the spices used have well-established anti-inflammatory compounds, such as curcumin in tumeric and capsaicin in cayenne pepper.

This meal has a low energy/high nutrient density, meaning you get a lot of nutrition bang for a low-calorie buck. Fill up on this hearty dish and keep the rest in your fridge for a satisfying lunch tomorrow!