Beetroot and Chickpea Curry

Betacyanin is the pigment that gives beetroot its purple colour, it is thought to help with liver function


Serves 2
adults
494
Kcals
per serving

10 Mins
prep

45 Mins
cooking

Recipe
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Ingredients

Brown rice   (100g)
1 tsp extra virgin olive oil (5ml)
1 small onion, finely chopped  (75g)
2 cloves garlic, finely minced  (12g)
1 inch piece ginger, peeled and grated  (20g)
1/2 tsp tumeric  (2g)
1/2 tsp ground coriander  (2g)
1/2 tsp ground cumin  (2g)
200ml reduced sodium vegetable stock
2 medium tomatoes, chopped  (170g)
2 medium beetroot, peeled and diced into small peices  (160g)
1 x 210g can canned chickpeas, drained and rinsed  (125g)
1 large carrot, peeled and diced into small peices  (120g)
1/2 medium lemon, finely grated zest  (1.5g)
1/2 x 400ml can reduced fat coconut milk
Fresh coriander, chopped (10g)

Method

  1. Bring a large pan of water to the boil, add the rice and cook for 20 minutes (or according to packet instructions) until tender.
  2. While the rice is cooking, heat the oil in a large deep-sided frying pan, then add the onion, cooking on medium heat for five minutes.
  3. Add the garlic and ginger and cook for a further five minutes, being careful not to burn the garlic.
  4. Add the spices and cook for one minute until fragrant.
  5. Add the stock and tomatoes, bring to the boil, then add the beetroot, chickpeas, carrot and lemon zest.
  6. Reduce the heat and simmer for 15 minutes.
  7. While the curry is simmering, check the rice. Once the rice is tender, drain, set aside and cover to keep warm.
  8. After 15 minutes, add the coconut milk to the curry and simmer for a further five minutes.
  9. Divide the rice onto two plates and top with curry. Sprinkle the coriander over the curry and serve.
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Nutritional information per serving

494kCal, 2087kJ
15.6g
15.5g
9.7g
78.3g
17.4g
10.3g
585mg

© The Vegetarian Society