Tandoori-Style Chickpeas

  • Yield: 6 servings

If you have any leftover vegetables in the crisper drawer -- bits of zucchini, yellow squash, carrots -- add them to this spicy, earthy main dish. For a complete meal, I recommend serving it over basmati rice (it's an aromatic rice that has a nutty flavor). Top it with a dollop of cooling low-fat plain yogurt. Any leftover chickpea mixture will keep in the refrigerator for up to five days.


2teaspoons canola or pure olive oil
1cup chopped onions
1cup chopped green bell peppers
1/2cup chopped red bell pepper
3-- garlic cloves, minced
1teaspoon minced gingerroot
1tablespoon curry powder
1-- (16-ounce) can low-sodium stewed tomatoes
1-- (16-ounce) can chickpeas drained and well rinsed*
3/4cup water or tomato juice
1/2-- (10-ounce) box frozen leaf spinach
2cups coarsely chopped cauliflower, optional
1/4teaspoon salt
-- Cayenne pepper, to taste, optional


  1. In a large nonstick skillet over medium heat, heat the oil. Add the onions, bell peppers, garlic, ginger root and curry powder; cook 3 minutes, stirring frequently. Add the tomatoes and chickpeas and, stirring frequently, bring to a boil over medium-high heat. Add the water slowly, then add the spinach. Add the cauliflower (and any other leftover vegetables you are using), if using. Cover pan, reduce heat and simmer 10 minutes or until all ingredients are heated through and cauliflower is tender. Add salt and cayenne peppers, if desired.
*To use dried chickpeas in this recipe, rinse 1 1/2 cups dried chickpeas and then place them in a bowl or pot with water to cover. Let soak 4 hours or overnight. Drain, put beans in pot and cover with fresh water to cover (do not salt the water). Bring to a boil over high heat, reduce heat and simmer 1 1/2 to 2 hours or until tender. Add a strip of wakame (a dried sea vegetable), if desired. When beans are tender, drain them and proceed with recipe. 

Nutritional Info *per serving

  • Calories 153
  • Fat 3g
  • Cholesterol 0mg
  • Sodium 360mg
  • Carbohydrate 28g
  • Protein 6g