Vegetable curry with chickpeas

1. 1 Canned chickpeaspack 400 g ≈ $1.20 150 g
2. 2 Cauliflower (frozen)pack 400 g ≈ $1.80 150 g
3. 3 Spinach (frozen)pack 400 g ≈ $1.90 80 g
4. 4 Canned tomatoespack 400 g ≈ $1.30 150 g
5. 5 Onions≈ $1.60 per kg 50 g
6. 6 Garlic≈ $10.00 per kg 3 g
7. 7 Fresh ginger≈ $8.00 per kg 5 g
8. 8 Curry powder 4 g
9. 9 Coconut milkpack 400 ml ≈ $2.20 80 ml
10. 10 Long-grain ricepack 800 g ≈ $1.96 50 g
11. 11 Sunflower oil 8 ml
12. 12 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the rice in cold water until clear; peel and finely chop the onion⁵, peel and crush the garlic⁶, and peel and grate the ginger; break the cauliflower² into florets about 3–4 cm; rinse the chickpeas in cold water.

2. Preheat a large skillet or wide sauté pan (3–4 liters) over medium heat; add the onion⁵ and sauté until soft and golden, about 4–5 minutes; add the garlic⁶ and ginger and continue sautéing 1–2 minutes, stirring; add the curry and stir until fragrant.

3. Add the tomatoes, cauliflower² and chickpeas; pour in 100 ml of water; bring to a boil, then reduce heat and simmer covered on low heat for 12 minutes, until the cauliflower is tender, the chickpeas are heated through, and the sauce thickens slightly.

4. Uncover, add the spinach³ and coconut⁹ milk; salt to taste and warm covered for 3 minutes, until the spinach wilts and the sauce becomes creamy.

5. Remove from heat, let rest covered for 5 minutes; taste and, if needed, adjust the salt.

6. Simmer the rice until done according to package instructions; serve the curry hot with the rice.

7. Serving: plate a portion of curry with a side of rice; garnish with herbs if desired.

In short

• In the planner this dish is cooked for two days: reheat on day two.
• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.