Chickpea & Jackfruit Curry

Chickpea & Jackfruit Curry

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From: EatingWell.com, October 2018

The stringy texture and mild flavor of canned jackfruit mimics chicken in this vegan curry recipe. Chickpeas add delicious crunch and protein for a satisfying meal. Serve over brown rice for an easy, healthy dinner.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 3 cloves garlic
  • 1 medium serrano pepper, cut into thirds
  • 1 2-inch piece fresh ginger, peeled and coarsely chopped
  • 1 medium yellow onion, coarsely chopped
  • 2 tablespoons grapeseed oil
  • 2 tablespoons ghee
  • 1½ teaspoons ground coriander
  • 1½ teaspoons ground cumin
  • ½ teaspoon ground turmeric
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • ½ teaspoon kosher salt
  • 1 (15 ounce) can chickpeas, rinsed
  • 1 cup frozen peas, thawed
  • 1 (14 ounce) can young jackfruit, drained and patted dry
  • 1½ teaspoons garam masala
  • Chopped fresh cilantro, for garnish

Preparation

  • Prep

  • Ready In

  1. Pulse garlic, serrano and ginger in a mini food processor until minced. Scrape down the sides and add onion. Pulse until finely chopped but not watery.
  2. Heat oil and ghee in a large saucepan over medium heat. Add the onion mixture and cook, stirring occasionally, until softened, about 4 minutes. Add coriander, cumin and turmeric and cook, stirring until fragrant, about 2 minutes. Add tomatoes and salt. Reduce heat to maintain a simmer and cook, stirring occasionally, until heated through, about 4 minutes. Stir in chickpeas, peas, jackfruit and garam masala. Bring to a simmer, cover and cook, stirring once or twice, until heated through, about 5 minutes. Serve sprinkled with cilantro.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 311 calories; 16 g fat(5 g sat); 12 g fiber; 34 g carbohydrates; 8 g protein; 90 mcg folate; 18 mg cholesterol; 6 g sugars; 0 g added sugars; 1,783 IU vitamin A; 27 mg vitamin C; 108 mg calcium; 3 mg iron; 478 mg sodium; 309 mg potassium
  • Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (36% dv), Folate (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 fat, 1½ vegetable, 1 starch, ½ fruit, ½ lean protein

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