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.
Nutrition per serving may change if servings are adjusted.
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
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.
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.
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
Vitamin C (45% daily value), Vitamin A (36% dv), Folate (22% dv)
Carbohydrate Servings: 2½
Exchanges: 3 fat, 1½ vegetable, 1 starch, ½ fruit, ½ lean protein