Beetroot and Chickpea Curry with Long Grain Rice

Beetroot and Chickpea Curry with Long Grain Rice

This cosy and warming beetroot and chickpea curry is packed with selenium and b-vitamins to boost your mood and keep winter blues at bay.

It is that time of the year again. The clocks have gone back, and shorter, darker and gloomy days will be the norm. Unfortunately, I’m among the 25% of the UK population that suffer with seasonal affective disorder (SAD) during this time of year. I don’t get depressed, but my mood dips and I lose concentration very easily. This year I plan to tackle it from the inside out by incorporating more mood-boosting recipes into my diet and by doing activities that lift my spirit.

Omega-3 fats, selenium and B-vitamins are the three nutrients that play the most significant roles in improving mental health. Although curcumin (found in turmeric), choline, and zinc also improve cognitive function. The plan is to prioritise omega-3, selenium and b-vitamins in my recipes. They may not all be present in every meal I make, but I will ensure that throughout the day I get a good dose of each of them.


Chickpeas and rice are good sources of selenium, zinc and b-vitamins particularly thiamin (vitamin b1), niacin (vitamin b3), and folate. Chickpeas are a good source of choline, while beets are another great sources of folate.

My original plan was to make this curry creamy and rich with coconut milk. While tasting it during cooking, the flavour was exactly what my palette needed so I left the coconut milk out. If you’re craving something richer, I would highly recommend adding a few tablespoons of coconut milk or better yet replacing water with coconut milk.

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Beetroot and Chickpea Curry with Long Grain Rice


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: Serves 2
  • Category: Lunch/Dinner
  • Cuisine: Indian/Sri-Lanka-inspired

Description

This cosy and warming beetroot and chickpea curry is packed with selenium and b-vitamins to boost your mood and keep winter blues at bay.


Ingredients

  • 120g long grain rice or any other rice variety
  • 400g tin chickpeas, drained and thoroughly rinse
  • 1 medium shallot, finely diced
  • 2 garlic cloves, finely minced
  • 2 tablespoons tomato puree
  • 1 teaspoon garam masala
  • 1/2  teaspoon ground coriander
  • 1/2 teaspoon madras curry powder
  • 1 tablespoon freshly chopped coriander
  • 3/4 teaspoon beetroot powder
  • 1 vegetable stock cube

Instructions

  1. Start by cooking the rice and according to the packet instructions. While the rice is cooking, start making the curry.
  2. Heat a small splash of water or oil in a medium saucepan over medium heat. Add the shallots and cook for 1-2 minutes to soften. Stir in the garlic, tomato puree, garam masala, ground coriander and curry powder and cook for 3 minutes. If the pan gets too dry, add a small splash of water.
  3. Add the beetroot powder, vegetable stock cube and around 150ml of water (or coconut milk for a richer, creamier sauce). Stir well, bring to the boil and turn the heat down to a simmer and cook for 7 minutes. Stir in the chickpeas and cook for a further 5 minutes.
  4. Serve the curry over the cooked rice and sprinkle with chilli flakes and fresh coriander.

Notes

If using coconut milk, add around a teaspoon of lime juice to cut through the creaminess of the curry. Taste the curry before you add the lime juice to make sure it needs it. Sometimes, the acidity of the tomato puree is enough to balance the creaminess of the coconut milk. If that is not the case, use the lime juice.

You can always use another type of beans. Butter beans, kidney beans, haricot beans and pinto beans are good options. Tofu and tempeh are also great options.

Keywords: Beetroot, Chickpeas, Curry

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