Ingredients
- 3 tbsp olive oil or ghee
- 1 tsp cumin seeds
- 2 onions, finely chopped
- 4 garlic cloves, crushed
- 1 tbsp grated fresh ginger
- 1 green chilli, finely chopped
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp Kashmiri chilli powder or sweet paprika
- 400 g tin chopped tomatoes, or 4 ripe tomatoes, chopped
- 2 × 400 g tins chickpeas, drained
- 250 ml water
- 1 tsp garam masala
- 1 tsp amchur (dried mango powder) or the juice of ½ lemon
- Coriander leaves and sliced red onion, to serve
Method
- Make the base: heat the oil in a large pan, add the cumin seeds and sizzle for 30 seconds. Add the onions and cook for 12–15 minutes, until deep golden; this gives the curry its rich flavour.
- Add the aromatics: add the garlic, ginger and chilli and cook for 2 minutes, then stir in the ground spices for 1 minute.
- Cook the sauce: add the tomatoes and cook for 8–10 minutes, until thick and the oil starts to separate at the edges.
- Simmer the chickpeas: add the chickpeas and water and simmer for 15 minutes. Mash a few chickpeas against the side of the pan to thicken the sauce.
- Finish: stir in the garam masala and amchur or lemon, and season with salt.
- Serve: scatter with coriander and red onion and serve with brown rice or Millet and Sorghum Rotis.
Why it's good for you: Chickpeas are rich in plant protein, fibre and folate, and keep blood sugar steady. The spices in a masala, from turmeric and cumin to ginger and coriander, have each been used for centuries to support digestion, and together they make plant foods taste wonderful. With millet and sorghum rotis alongside, the whole meal stays gluten-free.
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