Smart Meals: Chickpea Curry
Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.
Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.
This recipe for Chickpea Curry is made with basmati rice, coconut milk, chickpeas, tomatoes, and spices. Additional fresh options include red bell pepper, red onion, spinach, lime juice, and cilantro. Also included is a recipe for flatbread!
Chickpea Curry
| Calories | 380 |
| Fat | 11 grams |
| Cholesterol | 0 milligrams |
| Sodium | 358 milligrams |
| Carbohydrates | 60 grams |
| Fiber | 5 grams |
| Protein | 10 grams |
- Drain and rinse: Drain and rinse chickpeas under cold water.
- Heat: In a pot, saute the chickpeas in 1 tablespoon of olive oil over medium-high heat until golden.
- Add liquids: Add in coconut milk and diced tomatoes. Bring to a gentle simmer.
- Add spices: Measure spices and add to the pot. Stir until well combined.
- Heat: Let the curry simmer, stirring occasionally, for 2-3 minutes. Heat rice as instructed on the package.
- Serve: Ladle the curry on top of the rice into bowls, garnishing with additional toppings.
- Fiber
- Type of indigestible carbohydrate
- Soluble - regulates blood sugar & cholesterol levels
- Insoluble - absorbs water & increases gut motility
- Health Effects
- Heart disease - helps reduce cholesterol
- Weight management - increases satiety
- Diabetes - helps blood glucose control
- Digestive issues - improves frequency of bowel movements
- Sources
- Insoluble - whole wheat, vegetables, edible seeds
- Soluble - citrus fruits, legumes, oats
- Recommendations
- 14 grams for every 1,000 calories per day
- Women - 25 grams per day
- Men - 38 grams per day
- 14 grams for every 1,000 calories per day
- Protein
- Made up of amino acids essential for many bodily functions
- Structure (forming bones, muscles, hair, skin)
- Function (building/repairing tissues, production of enzymes/hormones, supporting immune function)
- Sources
- Meats, poultry, eggs
- Seafood
- Beans, peas, lentils, nuts, seeds, soy products
- Recommendations
- 0.8 grams per kilogram of body weight
- Made up of amino acids essential for many bodily functions
Flatbread
| Calories | 169 |
| Fat | 6 grams |
| Cholesterol | 7 milligrams |
| Sodium | 194 milligrams |
| Carbohydrates | 23 grams |
| Fiber | 1 gram |
| Protein | 3 grams |
- In a medium bowl, combine flour, baking powder, and salt. Add butter and oil and mix with a wooden spoon. Add the water and stir until you have a soft dough.
- Turn out on the counter and knead for a few minutes until smooth, adding more flour if necessary. Cover with a damp tea towel and let rest for 20 minutes.
- Divide the dough into 4 pieces and roll out, very thin, on an unfloured surface.
- Heat a skillet over high heat with a drizzle of oil and cook the bread until golden on the bottom. Flip and cook another minute or two, until golden on the other side.
- Repeat with the remaining dough.