Indian · Dinner
Spiced Chickpea Bowl (Low-Calorie)
Chickpeas simmered in a tomato-onion masala with turmeric, cumin and garam masala, ladled over steamed brown rice and finished with cilantro and a lemon wedge. The oil is kept light and the rice portion trimmed, giving a bowl that stays wholesome and filling while keeping calories genuinely low.
$3
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
365Calories
15.2gProtein
8.5gFat
59.3gCarbs
9gSugar
14.2gFiber
415mgSodium
0mgChol
1.1gSat Fat
740mgPotassium
98mgCalcium
4.4mgIron
0mcgVitamin B12
14mgVitamin C
vegan
vegetarian
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Chop the onion, mince the garlic, grate the ginger, and measure the ground spices into a small bowl.
2
Bloom
Warm the vegetable oil in a small saucepan over medium heat and add the cumin seeds; toast for 30 seconds until fragrant and slightly darkened.
3
Simmer
Add the onion, garlic, and ginger to the pan and cook over medium heat for 4 minutes, stirring often, until the onion turns soft and golden at the edges.
4
Simmer
Stir in the canned tomatoes, turmeric, coriander, chili powder, and salt; cook over medium-low heat for 5 minutes until the tomato thickens and the raw smell fades.
5
Simmer
Add the chickpeas and 3 tablespoons of water to the pan, cover, and simmer over low heat for 8 minutes, stirring once, until the chickpeas are heated through and the sauce clings to them.
6
Finish
Remove the pan from the heat and stir in the garam masala.
7
Plate
Spoon the cooked brown rice into a shallow bowl, ladle the chickpea masala over the top, and finish with cilantro and a lemon wedge on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g cooked chickpeas
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh ginger
- 2 tsp2 tsp cumin seeds
- 1 tsp1 tsp turmeric powder
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp chili powder
- 1 tsp1 tsp garam masala
- 2 tsp2 tsp vegetable oil
- 1/2 cup60g, a quarter of a 14.5oz can canned tomatoes
- 5.6 oz160g cooked brown rice
- 2 tbsp2 tbsp fresh cilantro
- 22 lemon wedge
- salt to taste
