CHICKPEA & PANEER MASALA CURRY


the immune booster


India, has the world's largest number of vegetarians, and they really know how to add amazing depth of flavour to create incredibly nutrient dense dishes. I have to admit, my absolute favourite dish is black dhal (if you know Dishoom, you know) which I will have to try and recreate some day. However, for every day meals I prefer one pot dishes that provide a balance of nutrients.


This dish has all your immune supporting nutrients including your dietary antioxidants Vitamin C and Vitamin E and your antioxidant co-enzymes Zinc, Manganese and Selenium. Plus Iron, Calcium and Magnesium which all support immune health. Keeping your defence system strong has never been more paramount and as we head full steam into Winter, we should Vitamin D topped up and eat foods like this delicious, warming, immune boosting curry.


This is an authentic-ish chana masala curry, authentic in all the spices (those hidden nutrient gems), chickpeas and paneer, adapted with some added veggies to boost the vitamins, minerals and fibre. I added a bell pepper and some spinach... The dish happily works without but I personally think it works, and why not?


Paneer is an Indian cheese made from cow's milk, it has a firm and spongy texture with a very mild cheesy nutty flavour. A great substitute for paneer is firm tofu, they're very similar in texture and will be able to absorb those delicious spices. But if you can, paneer really makes this dish.


Enjoy with your choice of rice, and we also roasted some cauliflower with the same spices in the curry. Sprinkle some added chilli flakes for those who prefer a spicy kind of curry, this recipe is definitely mild (for my taste buds) on the spice level.


This recipe is batch-cook and meal prep friendly, cook little eat often!


The nutrient breakdown below is for the curry only.

NUTRIENT BREAKDOWN

(per serving)

  • Protein, 23g

  • Carbohydrate, 27g

  • Fat, 22g (9g saturated)

  • Fibre, 8g (27%)

  • Iron, 5mg (34%)

  • Calcium, 421mg (60%)

  • Folate, 162ug (81%)

  • Magnesium, 88mg (33%)

  • Phosphorous, 378mg (69%)

  • Potassium, 720mg (21%)

  • Zinc, 3mg (43%)

  • Selenium, 3ug (5%)

  • Manganese, 2mg

  • Vitamin C, 48mg (120%)

  • Vitamin A, 79ug (13%)

  • Vitamin K, 15ug

  • Vitamin E, 3mg

  • Energy, 383 kcals

% RNI (reference nutrient intake) based on adult females aged 18-50

INGREDIENTS

(serves 4-6)

  • 2 tbsp Vegetable oil

  • 4 Cloves

  • 1⁄2 tsp Cumin

  • 1 tsp Cinnamon

  • 4 Green cardamom pods or 1/2 tsp ground cardamom

  • 120g Red Onion

  • 1 1⁄2 tsp Coriander

  • 2 Garlic cloves minced

  • 1 tsp Ginger

  • 1⁄2 tsp Salt

  • 1⁄2 tsp Turmeric

  • 400g canned Chopped Tomatoes

  • 1 1⁄2 tsp Garam masala

  • 240g cooked Chickpeas

  • 225g Paneer, cut into cubes

  • 1 medium bell pepper

  • 50g spinach

PREPARATION

  1. Heat oil in a pan, add cloves and cardamom pods to release the spice aroma

  2. Add chopped onion and chopped pepper, cook until soft and golden

  3. Add all remaining spices along with the ginger and garlic, cook for a further 30-60 seconds

  4. Add chopped tomatoes and simmer until the sauce thickens, approximately 15 minutes

  5. Add chickpeas and paneer and stir until heated through

  6. Add spinach, stir through until just wilted

  7. Serve hot with rice

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