Chicken and chickpea curry

Chicken and chickpea curry

Category: Main meal | Serves: 2 (generously)

Prep time: 20-25 minutes | Cooking time: 45 minutes

Ingredients

2 tsp rapeseed oil

1 onion, sliced

1 small red pepper, deseeded and sliced

1 small fresh red chilli, deseeded and finely chopped

1 clove garlic, crushed

1cm (½in) piece fresh root ginger, peeled and finely chopped

3 skinless, boneless chicken thigh fillets (about 225g/8oz trimmed weight), trimmed of fat, each cut into 4

1 tbsp plain flour

1 tsp each of ground coriander, ground cumin and turmeric powder

150ml (¼ pint) homemade or reduced-salt vegetable stock (make your own or use a gluten-free version if you want the dish to be gluten-free)

227g (8oz) can chopped tomatoes in rich natural juice

1 tbsp tomato purée

300g (10½oz) can chickpeas in water, drained and rinsed

85g (3oz) small fresh spinach leaves

  1. Heat oil in a non-stick saucepan. Add onion and red pepper; sauté over a medium heat for 5 minutes or until softened. Add chilli, garlic and ginger; cook for 1 minute. Add chicken; cook until sealed all over, turning occasionally.
  2. Stir in flour and ground spices; cook gently for 1 minute, stirring. Stir in stock; add tomatoes, tomato purée and chickpeas, mixing well.
  3. Bring to the boil, stirring; cover, reduce heat and simmer for about 25 minutes or until chicken is cooked and tender, stirring occasionally. Stir in spinach; cook briefly until wilted. Serve immediately with boiled brown basmati rice or jacket potato (these are not included in the nutritional analysis).

Cook's tip:

  • Swap skinless and boneless turkey or lean pork (cut into small chunks) for the chicken.

 

Nutritional information

Nutritional info of chicken and chickpea curry