Once again I find myself taking a whole plant food New World staple and folding it into an Old World vegan classic. I don’t know why my kitchen (yes the kitchen decides) does this to us, but it pays off once again in this nutritious and flavorful dish.
- Chickpeas (nature’s Ozempec) bring fiber and protein and give this whole plant food dish a high satiety score.
- Kale is the poster child of the vegan food lifestyle and for good reason, it’s a phytonutrient powerhouse linked to everything from hormone balance to cancer prevention.
- Tomatoes bring a zesty tang along with its famed antioxidant lycopene.
- Onion lends its distinctive flavor to our vegan curry along with a healthy dose of heart protection and other benefits.
Make sure to have a high-quality curry powder when making a curry. If you have one you like, great, use it! If you are looking for one, I would stay away from the generic spice producers and go find something on Amazon with five stars, or better still check out your local Indian market. I use the Spicewalla brand.
Vegan Kale and Chickpea Curry
December 24, 2023
: 4
: 15 min
: 15 min
: 30 min
: Easy
Ingredients
- 1 medium onion, chopped (for sweetness and texture)
- 2 cloves garlic, minced (for a pungent flavor)
- 1 tablespoon minced ginger (for a spicy zing)
- 1 15-ounce can chickpeas, rinsed and drained (rich in protein and fiber)
- 1 1/2 teaspoons curry powder (Spicewala makes a good one)
- 1/4-1/2 teaspoon cayenne or other ground red pepper, to taste (for heat)
- 1 15-ounce can diced tomatoes, fire-roasted preferred (for smoky flavor)
- 1 cup cooked quinoa (nutritious and gluten-free)
- Tamari to taste (for a rich, umami flavor)
- 1 cup chopped kale (packed with vitamins and minerals)
Directions
- Step 1 Heat a medium-sized, non-stick saucepan over medium-high heat. Sauté the onions with a splash of tamari until they soften.
- Step 2 Add the garlic and ginger, cooking for another minute.
- Step 3 Stir in the chickpeas, curry powder, and red pepper. Cook briefly to release the flavors.
- Step 4 Mix in the diced tomatoes and cooked quinoa. Reduce the heat to low, and cover the pan.
- Step 5 Simmer for about 10 minutes to allow the flavors to blend. Halfway through, stir in the chopped kale to wilt.
- Step 6 Finish with a splash of tamari, adjusting to your taste.
- Step 7 Serve this hearty curry in wraps, pita bread, lettuce leaves, with naan, or other flatbreads.
Estimated Nutritional Label per Serving:
- Calories: 210
- Total Fat: 3g (Saturated Fat: 0.5g, Trans Fat: 0g)
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrate: 37g (Dietary Fiber: 8g, Total Sugars: 5g)
- Protein: 9g
- Vitamin D: 0mcg
- Calcium: 60mg
- Iron: 3mg
- Potassium: 450mg
Serving suggestions:
- Serve as lettuce wraps.
- Serve over rice.
- Serve over a stack of Savory Chickpea Pancakes.
- Serve over hash-brown potatoes!
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