Curried Chickpeas and Black Beans
Adapted from Cooking Light.
2 teaspoons vegetable oil
1 cup chopped onion
1 tablespoon minced peeled gingerroot
4 teaspoons curry powder
¼ tsp ground cumin
1/8 tsp cayenne
1 (14.5-ounce) can diced tomatoes, undrained
1/8 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
2/3 cup chopped fresh parsley (or cilantro)
1 tablespoon lemon juice
1) In a large nonstick pan, heat oil over medium heat. Add onion and ginger. Cook 3 minutes, or until onion starts to soften. Add curry. Stir. Cook 1 minute. Add tomatoes. Stir. Cook until a tiny bit thick, about 1 minute. Add salt, black beans, and chickpeas. Stir. "Cover, reduce heat, and simmer 15 minutes." Kill heat. Add parsley and lemon juice. Stir. Serve.
Approximate Calories, Fat, and Price Per Serving
277.5 calories, 4.4 g fat, $0.82
Cook’s Illustrated’s Chicken Curry in a Hurry
Serves 4
2 tablespoons vegetable oil
1 onion, sliced thin
1/2 to 1 tablespoon curry powder (mine is hot, so I only use ½)
Salt
4 garlic cloves, minced
1 tablespoon fresh grated ginger
½ cup water
2 cups shredded of thinly sliced cooked chicken
1 (15-ounce) can chickpeas, drained and rinsed
1 cup frozen peas (I left this out, but please use)
1/4 cup raisins
1/2 cup plain whole-milk yogurt (we used low-fat, and it was okay)
1/4 cup minced fresh cilantro
1. BUILD CURRY BASE: Heat oil in 12-inch skillet over medium-high heat until shimmering. Add onion, curry powder, and 1/2 teaspoon salt and cook until onion is browned, 5 to 7 minutes. Stir in garlic and ginger and cook until fragrant, about 30 seconds.
2. ADD WATER, MEAT, VEGETABLES, AND COOK: Stir in water, meat, chickpeas, peas, and raisins. Cook, stirring frequently, until heated through, 3 to 5 minutes.
3. GARNISH AND SERVE: Off heat, stir in yogurt and cilantro and serve. Over brown rice is a good option.
