March 30, 2017

Chickpea Spinach Curry

This hearty chickpea curry is full of vegetables and is a nice warming dish that is perfect anytime of the year.

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This healthy and nutritious recipe has been tested and the ingredients scaled up so that you can easily prepare enough for 50, 100, 250 or 500 people.

INGREDIENTS

Please Note: In the 50 servings column the cups, tbsp, and tsp measures are rounded for convenience.

    NUMBER OF SERVINGS
STEP INGREDIENTS 50 100 250 500
Canola oil 1/2 cup (150 g) 230 g 580 g 1.2 kg
yellow onions, fresh, small dice 2 3/4 cups (435 g) 870 g 2 kg 4.4 kg
curry powder 3/4 cup (70 g) 140 g 360 g 715 g
minced garlic 1/3 cup (85 g) 170 g 420 g 840 g
2 chickpeas, canned 8-19 oz cans (4.26 L) 8.52 L 21.31 L 42.61 L
tomatoes, canned, diced 7 cups (1.8 L) 3.5 L 8.52 L 17.04 L
yams, fresh, cubed 18 cups (2.7 kg) 5.5 kg 13 kg 27 kg
vegetable soup base 3/4 cup (225 g) 450 g 1 kg 2.23 kg
white sugar 1/2 cup (92 g) 184 g 460 g 920 g
ground black pepper 2 1/2 tsp (4 g) 9 g 23 g 45 g
parsley, dried 1 1/4 cups (300 ml) 14 g 35 g 70 g
salt 1 tsp (7 g) 14 g 35 g 70 g
water 7 1/4 cups (1.8 L 3.6 L 9 L 18 L
3 spinach, fresh, chopped 4 3/8 lbs (2 kg) 4 kg 10 kg 20 kg
yogurt, plain 6 cups (1.5 L) 3 kg 7.3 kg 14.5 kg

 

DIRECTIONS

  1. Heat canola oil. Add onions and saute for 5 to 10 minutes or until softened. Add curry powder and minced garlic. 

  2. Drain and rinse chickpeas. Add all ingredients listed for step 2. Simmer for about 35 minutes, or until the yams are almost tender. 

  3. Add fresh spinach and plain yogurt.

chickpea spinach curry
chickpea spinach curry

Pulses (beans, peas, lentils and chickpeas) are affordable food options that are healthy, nutritious, and environmentally sustainable. Pulses are high in protein, nutrient-dense and deliver high levels of fibre. Pulses also require less nitrogen fertilizer than other crops, giving them a low carbon footprint and are a water-efficient protein and enrich the soil where they grow, making them an important and sustainable crop.

This recipe was developed by the team at the Saskatoon Health Region (SHR) and is used with permission from Pulse Canada. To learn more about pulses and find other healthy and delicious pulse-based recipes, please visit Pulse Canada’s site at www.pulsecanada.com.


NUTRITION INFORMATION

Per serving (175 mL/6 oz): 249 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 2 g polyunsaturated fat; 1 mg cholesterol, 642 mg sodium, 916 mg potassium, 46 g carbohydrate, 8 g dietary fibre, 7 g sugars, 8 g protein, 45% DV vitamin A, 47% DV vitamin C, 14% DV calcium, 17% DV iron, 10% DV thiamin, 7% DV riboflavin, 5% DV niacin, 36% DV vitamin B6, 33% DV folate, 0% DV Vitamin B12, 14% DV phosphorous, 9% DV zinc

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