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Gluten-Free Chick Pea and Tomato Curry

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Betty Crocker Kitchens
Updated Sep 20, 2016
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Eat meatless with a simple and delicious dish of beans, fire roasted tomatoes and curry that can be on your dinner table in 30 minutes.

Gluten-Free Chick Pea and Tomato Curry

  • Prep Time 30 min
  • Total 30 min
  • Servings 6
  • Ingredients 12
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Ingredients

  • 1 tablespoon olive or vegetable oil
  • 1 medium onion, chopped (1/2 cup)
  • 3 cloves garlic, finely chopped
  • 1 tablespoon finely chopped gingerroot
  • 1 tablespoon gluten-free curry powder
  • 2 cans (15 oz each) gluten-free chick peas, drained, rinsed
  • 2 cans (14.5 oz each) fire roasted diced tomatoes, undrained
  • 1/2 cup finely chopped fresh cilantro
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon coarse salt (kosher or sea salt)
  • Hot cooked rice, if desired
  • Plain yogurt, if desired

Instructions

  • Step 
    1
    In 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot and curry powder in oil about 2 minutes, stirring frequently, until onion is tender.
  • Step 
    2
    Stir in chick peas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt.
  • Step 
    3
    Serve over rice; top each serving with yogurt.

Nutrition

220 Calories
5g Total Fat
9g Protein
33g Total Carbohydrate
1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
630mg
26%
Potassium
180mg
5%
Total Carbohydrate
33g
11%
Dietary Fiber
8g
33%
Sugars
1g
Protein
9g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
10%
10%
Exchanges:
1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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