1 of 3 photos
| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (364g) Recipe makes 4 servings |
||
| Calories 329 | ||
| Calories from Fat 29 | (9%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.3g | 5% | |
| Saturated Fat 0.5g | 2% | |
| Monounsaturated Fat 1.3g | ||
| Polyunsaturated Fat 1.0g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 544mg | 22% | |
| Potassium 920mg | 26% | |
| Total Carbohydrate 61.7g | 20% | |
| Dietary Fiber 16.5g | 65% | |
| Sugars 5.7g | ||
| Protein 16.1g | 32% | |
people who like this recipe also like:
Creamy Chickpea and Tahini Casserole
By: JustJanS
By: Pets'R'us
By: Sharon123
By: Sue L
Curried Chickpeas and Black Beans-Low Fat
By: Kozmic Blues
Oct 20, 2003
This is a quick and simple vegetarian curry with lots of flavor, tons of protein, and not alot of fat. I recommend using a real flavorful, mild curry powder, or one that you've mixed yourself. My "Simple, Sweet and Mild Curry Blend" works well with this dish. However,if you do like heat, feel free to add some cayenne or crushed red pepper to suit your taste.
SERVES 4
Ingredients
- 1-2 teaspoon olive oil
- 1 cup chopped onion (scallion work well too)
- 1 tablespoon minced ginger
- 2-3 teaspoons curry powder (for this recipe, I like a milder curry powder that has a bit of fennel seed)
- 1 (14 1/2 ounce) can diced tomatoes, undrained
- salt
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1/3 cup chopped fresh cilantro or parsley
- 1 tablespoon fresh lemon juice
Directions
1
Heat oil in a large, non-stick skillet over medium heat.2
Add onion and ginger and saute about 3 minutes, or until tender.3
Add curry powder and stir to coat onions evenly.4
Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.5
Add black beans, chickpeas and salt to taste.6
Stir to coat beans evenly.7
Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.8
Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.9
Serve warm.10
This dish goes nicely over some jasmine or basmati rice.
Questions about this recipe?
Spot an error in this recipe?
is this recipe not exactly what you are looking for?
Try other Curried Chickpeas and Black Beans-Low Fat recipes
Browse similar recipes by category
- Course > Main Dish > Curries
- Main Ingredient > Beans > Black Beans
- Main Ingredient > Beans > Chick peas/Garbanzos
- Cuisine > Asian > Southern > Indian
- Preparation > Time to Make > < 15 mins
- Preparation > Simple > Beginner Cook
- Preparation > Inexpensive
- Preparation > Equipment > Stove Top
- Dietary > Vegetarian > Vegan
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Fat
- Dietary > Low in... > Low Cholesterol
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
Featured Reviews for This Recipe
From: Miss Annie
On Aug 14, 2008
I made this as directed and the results were amazing. I do like the curry to be a bit more pronounced, but this blended so well with the ginger and the fresh lemon juice. I must have served smaller bowls because I did get 6 servings, enough to fill everyone up. Definately a dish worthy to repeat again. Thanks so much for sharing this recipe. 
Opps...I forgot the stars, for Pete's sake!! Don't forget the stars! :lol:
From: Terese
On Jun 25, 2008
I made this last night and what a lovely surpirse for such few ingredients. It is so simple to make and is bursting with flavour and I also love the texture of the chickpeas with the black beans. I just served this over white rice. It was absolutely delicious. Thanks.
From: Vino Girl
On Jun 17, 2004
We loved this! I could just say "ditto" to Yogi's review because I, too, put garlic and cayenne in everything, and I forced myself to at least taste this before doing so. It was perfect just as it was. While I stuck very close to the recipe, I did do a couple things differently. First, I substituted baby butter beans for the chickpeas, just because my DH doesn't like chickpeas too well. Secondly - I made this in a crock pot! I skipped the oil and did not saute the onion or ginger, I just dumped everything but the parsley and lemon juice in, turned it on LOW, and went to work. When I got home 9 hours later, a wonderful aroma greeted me when I opened the door, followed by my husband who whispered, "I snuck some beans...And they are really good!" I put some Jasmine rice on the stove and stirred the lemon juice and parsley (along with a few extra scallions) into the beans, and we were ready. I was afraid it would get too soupy in the CP, but I guess the long cooking time for the beans thickened and balanced out any extra liquid that might've been released. Some time when I am just cooking for me, I will make it will the chickpeas (I love them), and I also think this would work out great for a potluck or buffet, especially in the crockpot. Thank you so much for such an easy and enjoyable recipe!
From: love4culinary
On Feb 6, 2004
DELICIOUS! This is so similar to a chickpea curry that I already make, minus the black beans, and with an addition of garlic. I increased the amount of curry powder to our tastes and I had to use fresh tomatoes as I didnt have any canned available! The lemon juice is essential! Such a quick and delicious dish! Thanks becky! We loved it!
Sister Sites: Food Network | HGTV | HGTVPro | DIY | Fine Living | Great American Country | FrontDoor.com Real Estate | Ecologue
Comparison Shop for Kitchen Appliances & Utensils at Shopzilla & BizRate
UpMyStreet and uSwitch.com provide UK comparison services for Energy, Home Phone, Broadband, Credit Cards, Loans, Mobile Phones and Car Insurance
© 2008 Scripps Networks, Inc. All rights reserved