For the Paste
2 tsp of olive oil
1 onion diced
1 tsp of dried chill
9 garlic cloves
Thumb sized ginger, peeled
1 tbsp of ground coriander
2 tbsp of ground cumin
1 tbsp garam masala
2 tbsp of tomato puree
For the Curry
2 x 400g cans of chickpeas, drained
400g can chopped tomatoes
100g low fat Greek yoghurt
½ small pack of coriander
100g spinach
Method
- To make the paste, heat a little of the 2 tbsp oil in a frying pan, add 1 diced onion and 1 tsp fresh or dried chilli, and cook until softened, about 8 min.
- In a food blender, combine garlic cloves, ginger, and remaining oil. Then add 1 tbsp of ground coriander, 2 tbsp ground cumin, 1 tbsp garam masala, 2 tbsp tomato puree, ½ tsp salt and the fried onion. Blend to a smooth paste – add a drop of water if needed.
- Cook the paste in a medium saucepan for 2 mins over a medium heat, stirring occasionally so it doesn’t stick.
- Add in two 400g cans of drained chickpeas and a 400g can of chopped tomatoes, and simmer for 5 mins until reduced down.
- Add Greek yoghurt with a little water and cook for 5 mins or more. Then add coriander and spinach.
- Serve with brown rice for a heart-healthy meal in minutes.
by Sinead Bradbury, Performance Nutritionist SENr.
