MIND Diet-Friendly Chickpea Curry
Looking for a comforting, flavorful dinner that’s both MIND diet-friendly and satisfying? This Indian-inspired chickpea dish, paired with a refreshing cucumber salad, checks all the boxes for an easy weeknight meal. This MIND diet-friendly Indian inspired chickpea recipe is rich in flavor, easy to prepare, and perfect for a satisfying weeknight dinner. It features a creamy tomato-based sauce infused with aromatic garlic and ginger, without the heavy use of cream or coconut milk. Instead, plant-based milk keeps it lighter while maintaining a silky texture. Served over hearty brown basmati rice, it’s a nourishing, high-fiber, and protein-rich meal.
Ingredients
- 1 1/2 cups brown basmati rice
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 2 cups cooked chickpeas
- 1 15 oz can tomato sauce
- 1 tbsp tomato paste, optional
- 1 tsp ground cumin
- 1 tsp garam masala
- 1/2 tsp ground turmeric
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/4 tsp cayenne
- 3/4 cup plant-based milk
- 1 tbsp lemon juice
- pepper, to taste
- cilantro, chopped for garnish, optional
Instructions
- Measure 1 1/2 cups of brown basmati and put in a pan. Add 3 cups of filtered water. Bring to a boil. Cover and turn down to low heat. Cook 35 minutes or until no water remains on the bottom of the pan.
- Prepare the chickpeas: Sauté aromatics: In a large skillet, heat olive oil over medium heat. Add the onion and cook until soft and translucent (5-7 minutes). Stir in garlic and ginger; cook for another minute until fragrant.
- Build the sauce: Add cumin, garam masala, turmeric, paprika, salt and cayenne. Toast the spices for 1 minute to enhance their flavors. Pour in the tomato sauce and tomato paste (if using). Stir well and let simmer for 10 minutes, allowing the sauce to thicken slightly.
- Add chickpeas and milk: Stir in the chickpeas and plant-based milk. Simmer for another 15 minutes until the chickpeas absorb the flavors and the sauce becomes creamy.
- Finish: Stir in lemon juice and adjust seasoning with salt and pepper to taste.
Serving Suggestions
- Spoon the butter chickpeas over bowls of warm brown basmati rice. Garnish with fresh cilantro and an extra squeeze of lemon if desired.
- Serve with Refreshing Cucumber, Romaine, and Pepper Salad with Lemon Dressing
Why You'll Love This
- Chickpeas provide plant-based protein and fiber, keeping you full and supporting heart health.
- Tomato sauce offers antioxidants like lycopene, beneficial for inflammation and brain health.
- Turmeric and spices add warmth, with turmeric’s curcumin known for its anti-inflammatory properties.
- Plant-based milk keeps the dish creamy without adding saturated fat, helping manage cholesterol levels.
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Eat well for the long run — with simple meals you’ll actually enjoy. Inspired by the MIND Diet, our meals are designed to support your brain, protect your body, and fit into real life.