Hmm, Friday night, once more, and absolutely nothing planned for dinner, once more. Rather of ordering take-out Chinese food, why not spend a couple of minutes way more making a dinner that is not only rapid, very easy, and low-cost, but is also delicious AND nutritious!
My recommendation - Curried Chickpeas, with rice and steamed broccoli.
In a previous post, I introduced you to the nutritional advantages of black beans. This week, the nutritional powerhouse of selection is - ginger!
Ginger is properly recognized as a digestive help, helping to reduce or avoid nausea (beneficial for girls suffering from morning sickness, or scuba divers who really wish the boat would stop rocking), but its considerable health advantages are found in its robust anti-oxidant and anti-inflammatory properties. Ginger consumption has been scientifically linked to reduction in arthritis discomfort and improvement in mobility, boosting the immune system, and protecting against each colo-rectal and ovarian cancers.
Ginger also adds the most extraordinary flavor to most recipes, which includes this recipe for Curried Chickpeas. Do not skimp on the ginger, or try to use dried, powdered ginger - obtain some fresh ginger at any grocery shop, and enjoy it! Serve with steamed broccoli and rice, or look into attempting one more grain, like quinoa.
Curried Chickpeas recipe (serves four)
you will need:
540ml can chickpeas, drained and rinsed
1 tbsp olive oil
1 onion, chopped
1 tbsp cinnamon
four cloves, or 1 tsp ground cloves
1 tbsp crushed garlic
2 tbsp chopped ginger
2 green chillies, chopped
1 tbsp ground cumin
796ml can diced tomatoes
1 tbsp chopped fresh cilantro
- heat oil in frying pan, add onion and garlic and fry on medium heat until slightly browned add ginger, cinnamon, cloves, chillies, and cumin and fry one more couple of minutes
- add tomatoes and chickpeas, and fry on medium-low heat until the liquid is largely boiled off (25 minutes)
- sprinkle with cilantro and serve with rice and steamed broccoli
Nutritional breakdown [from NutritionData.com]
This dish is low in Saturated Fat, and rather low in Cholesterol. It is also a decent source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Iron and Copper, and a rather decent source of Manganese.
- glycemic load ~22 (low - that is decent!)
- inflammation factor ~499 (rather high - that is decent too!)
- calories 300
- fat 6 grams
- protein 12 grams
- dietary fiber 12 grams
- Vitamin A 29% DV
- Vitamin C 46% DV
- Thiamin 15% DV
- Vitamin B6 55% DV
- Folate 33% DV
- Calcium 16% DV
- Iron 33% DV
- Magnesium 24% DV
- Phosphorus 22% DV
- Potassium 27% DV
- Zinc 16% DV
- Copper 34% DV
- Manganese 95% DV
- Phytosterols ~15mg
Note: don't believe that your young children will not like this, just because it's distinctive from what you typically consume. My kids have eagerly downed buckets of curried chickpeas over the years, with by no means a complaint. And they used to fight over who got the last broccoli spear. OK - maybe they are a little unusual. Still, try it out - it really IS delicious!
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