This dish is very easy to make and provides a great source of protein. Chick peas are also great for lowering cholesterol and are an especially good choice for diabetics as the high fiber content prevents blood sugar levels from rising too rapidly after a meal. When paired with whole grains such as rice, chick peas provide a virtually fat-free protein rich meal.
Ingredients: (serves 3-4)
1 can of chick peas/garbanzo beans
A handful of fresh coriander leaves/cilantro
3 green chillies or 3 dried red chillies (both optional)
1 tbsp of Vegetable, Canola, Olive or Sunflower Oil (or any other oil of your choice).
Spices: 1/2 tsp Turmeric, 1/2 tsp cumin powder, 1/2 tsp coriander powder, 1/2 tsp chilli powder, 1/2 tsp salt (or to taste).
1. Wash and drain a can of chick peas
2. Slice the onion in half, and then slice each half thinly. Fry in about a tablespoon of oil
3. Add all the spices and the salt as above
4. Dice the tomato and stir into the spice mix. Add a little water to make a smooth paste
5. Add in the dried red chillies or green chillies at this point if you want to give it a kick
6. Add the prepared chick peas and cook for about 2 minutes stirring it now and then
7. Cover with lid and simmer for about 12 minutes until the chick peas are soft. Note: Be careful not to make them too mushy. Remove from heat.
8. Wash and cut some fresh coriander leaves and sprinkle over the curry.
Recommendations: Enjoy with rice or bread of your choice.
Recipe by Sabina Huq