Chickpea curry with bulgur and carrots

Ingredients

• cooked chickpeas: 3/4 cup, about 180 g
• cooked bulgur: 3/4 cup, about 130 g
• carrots: 1-2 pcs, about 60 g
• tomato sauce: 3/4 cup, about 50 g
• olive oil: 1 tbsp, about 10 g

Instructions

1. Cut the carrot into thin rounds or batons — that way it softens in the time the sauce takes, instead of staying hard in a finished dish.
2. Warm the olive oil in a saucepan over medium heat and fry the carrot for 4–5 minutes, stirring, until it is barely golden.
3. Add the spices — a teaspoon of curry powder or turmeric with a pinch of ground coriander — and let them heat for half a minute: oil brings them out, water does not.
4. Pour in the tomato sauce, add the chickpeas and 3–4 tablespoons of water. Cover and simmer gently for 10–12 minutes, until the sauce thickens.
5. Salt at the end rather than the start: salt in an acidic tomato base slows vegetables down. Serve over warm bulgur with the curry spooned on top.

Nutrition

Contains: Gluten

Swaps

• Legumes can be swapped for one another, cooked, at the same weight.
• If legumes don't sit well, swap them for chicken/fish/tofu 120-150 g and add vegetables.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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