This is a curry dish that uses ingredients that are simple to source in South Africa. It uses a variety of legumes - foods that grow in pods, such as peas, beans, lentils and peanuts.
Chickpeas, also known as garbanzo beans, are a good source of zinc, folate and protein, and are very high in dietary fibre. Green or garden peas and green or string beans are rich in folic acid, magnesium, anti-oxidants and vitamins A, B6, C and K. They help lower cholesterol, prevent blood sugar levels from rising and promote heart health.
1 Tbsp olive oil
2 chopped carrots
1 chopped onion
2 crushed garlic cloves
1 tsp cumin seeds
¼ cup red curry paste
1½ cups coconut milk
2¼ cups drained and rinsed chickpeas
1 cup frozen peas
1 cup trimmed and halved green beans
Handful fresh coriander
Cooked brown rice
- Heat the oil in a frying pan and fry the carrots, onions and garlic for a couple of minutes until soft. Add the cumin seeds, stirring the ingredients together.
- Blend in the curry paste, stirring for 1 minute, then gradually stir in the coconut milk. Bring to the boil, reduce the heat and simmer for 10 minutes or until sauce has thickened.
- Mix in the chickpeas, garden peas and beans and simmer for another 5 minutes until tender.
- Sprinkle the coriander on top before serving.
Serves 4 people
Recipe supplied by Claudia Miceli, Muizenberg, Cape Town
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