Best 4 Curried Chickpeas And Black Beans Low Fat Recipes
Are you looking for a delicious and healthy meal that is also low in fat? Look no further! Curried chickpeas and black beans are a flavorful and nutritious dish that is perfect for a quick and easy weeknight dinner or a hearty lunch. This dish is packed with protein, fiber, and vitamins, and it is also a good source of iron and calcium. Plus, it is incredibly versatile and can be easily customized to your liking.
Here are our top 4 tried and tested recipes!
ONE-POT CHICKPEA CURRY (UNDER 300 CALORIES) RECIPE BY TASTY
Here's what you need: onion, garlic, coriander powder, cumin, turmeric, chili flakes, salt, ginger, tomatoes, lentils, coconut cream, broccoli, chickpeas, spinach, lemon, low-fat natural yogurt, fresh coriander
Provided by Tasty
Categories Dinner
Time 30m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Fry the onion and garlic in a little oil for 3 minutes.
- Add all of the spices, the salt, the ginger and cook for a further 2 minutes.
- Add the tomatoes, the lentils and coconut cream, cover and simmer on a low heat for 15 minutes until the lentils are tender.
- Stir in the broccoli and cook for a further 4 minutes.
- Stir in the chickpeas, spinach, and lemon juice and cook a further 3 minutes until the spinach is slightly wilted.
- Serve with natural yogurt and some chopped coriander.
- Enjoy!
Nutrition Facts : Calories 366 calories, Carbohydrate 59 grams, Fat 10 grams, Fiber 17 grams, Protein 16 grams, Sugar 20 grams
CURRIED CHICKPEAS AND BLACK BEANS
Make and share this Curried Chickpeas and Black Beans recipe from Food.com.
Provided by Parsley
Categories Low Cholesterol
Time 40m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Heat oil in a large pan over medium heat and saute onions, garlic and ginger until onions are tender, about 5 to 6 minutes.
- Add the curry powder, turmeric, salt, cider vinegar, sugar and tomatoes.
- Cover and reduce heat. Allow to simmer for 15-20 minutes.
- Add chickpeas, black beans, lemon juice and parsley and simmer covered for an additional 10 minutes.
- Garnish with the chopped green onions and serve over hot cooked rice.
CURRIED CHICKPEAS AND BLACK BEANS-LOW FAT
This is a quick and simple vegetarian curry with lots of flavor, tons of protein, and not alot of fat. I recommend using a real flavorful, mild curry powder, or one that you've mixed yourself. My "Simple, Sweet and Mild Curry Blend" works well with this dish. However,if you do like heat, feel free to add some cayenne or crushed red pepper to suit your taste.
Provided by Kozmic Blues
Categories Curries
Time 15m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil in a large, non-stick skillet over medium heat.
- Add onion and ginger and saute about 3 minutes, or until tender.
- Add curry powder and stir to coat onions evenly.
- Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.
- Add black beans, chickpeas and salt to taste.
- Stir to coat beans evenly.
- Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.
- Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.
- Serve warm.
- This dish goes nicely over some jasmine or basmati rice.
ROASTED CURRY CHICKPEAS
We coated chickpeas with simple seasonings to make a low-fat snacking sensation. This chickpea recipe rivals calorie-laden varieties sold in stores. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Snacks
Time 30m
Yield 1 cup.
Number Of Ingredients 6
Steps:
- Rinse and drain chickpeas; place on paper towels and pat dry. Place in a greased 15x10x1-in. baking pan; drizzle with oil and sprinkle with seasonings. Toss to coat. Bake at 450° until crispy and golden brown, 25-30 minutes.
Nutrition Facts : Calories 162 calories, Fat 9g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 728mg sodium, Carbohydrate 17g carbohydrate (3g sugars, Fiber 5g fiber), Protein 4g protein.
Tips:
- Rinse and sort the chickpeas and black beans: This will remove any dirt or debris and ensure that you're only using high-quality beans.
- Soak the chickpeas and black beans overnight: This will help to soften them and make them more digestible. If you don't have time to soak them overnight, you can quick-soak them by boiling them for 1 minute, then removing them from the heat and letting them sit for 1 hour.
- Use a variety of spices: The spices in this recipe are what give it its flavor, so don't be afraid to experiment. You can add more or less of each spice to suit your taste.
- Cook the curry until the chickpeas and black beans are tender: This will usually take about 30 minutes. If you're using a slow cooker, cook the curry on low for 6-8 hours or on high for 3-4 hours.
- Serve the curry with your favorite sides: This curry is delicious on its own, but it can also be served with rice, quinoa, or naan bread.
Conclusion:
This curried chickpeas and black beans recipe is a delicious, healthy, and affordable meal that's perfect for busy weeknights. It's also a great way to use up leftover chickpeas and black beans. So next time you're looking for a quick and easy meal, give this recipe a try. You won't be disappointed!
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