As the days grow shorter and the air turns crisp, there’s nothing like a bowl of warm, hearty curry to fill your kitchen with comforting aromas.
This curry garbanzo dish is just what you need for a cozy evening at home. Packed with fresh-cut onions, sweet chopped green peppers, and grated carrots, it brings a burst of nutrients and flavors to every bite.
The tofu adds a perfect touch of heartiness, while creamy coconut milk and bold red curry seasoning create a warm, inviting base. Add in garbanzo beans for that ideal blend of texture and protein, and you’ve got a satisfying meal that’s ready to pair with fluffy white rice, soft flatbread, or buttery garlic naan!
why we love garbanzo beans
Garbanzo beans, also known as chickpeas, are a nutritional powerhouse with many benefits.
1. Rich in Protein: Garbanzo beans are an excellent source of plant-based protein, making them a great option for vegetarians and vegans looking to meet their protein needs.
2. High in Fiber: They are loaded with dietary fiber, which supports digestion, keeps you feeling full, and can help manage blood sugar levels.
3. Supports Heart Health: Garbanzo beans contain fiber, potassium, B vitamins, and magnesium—all nutrients that contribute to heart health by supporting blood pressure and reducing cholesterol levels.
4. Helps with Blood Sugar Control: The combination of protein and fiber in chickpeas helps slow down the absorption of sugar in the bloodstream, making them a low-glycemic food that supports steady blood sugar levels.
5. Rich in Vitamins and Minerals: Chickpeas provide a variety of essential vitamins and minerals, including iron, folate, phosphorus, and zinc, which are vital for energy production, immune support, and overall well-being.
6. Good for Bone Health: Thanks to their calcium, magnesium, and phosphate content, garbanzo beans help support strong bones, making them especially beneficial for those on a plant-based diet.
7. Promotes Weight Management: The fiber and protein in garbanzo beans promote a feeling of fullness, which can help curb overeating and aid in weight management efforts.
8. May Help Reduce Inflammation: Garbanzo beans contain antioxidants like polyphenols, which have been shown to help reduce inflammation and protect against oxidative stress.
Adding garbanzo beans to meals like curries, salads, soups, or dips is an easy and delicious way to enjoy these health benefits.
READ MORE: A comprehensive guide on chickpeas
CURRY GARBANZO RECIPE
INGREDIENTS:
- 1 cup onions, chopped
- 1 cup carrots, grated
- 1 cup green onions, chopped
- 1 Tbsp. all-purpose flour
- 1 block firm tofu
- 1 Tbsp. not-chicken seasoning
- 1 can or 1 cup raw garbanzo beans (soaked overnight)
- 1 can coconut milk
- 1 Tbsp. red curry seasoning
DIRECTIONS:
- Add onons, carrots, and green peppers to a pot and saute for a few minutes
- In a separate bowl, add the tofu, flour, and not chicken seasoning, and mix it well. I like to use frozen tofu, as it gives the dish more of a meat consistency.
- Add the tofu mix to the pot with vegetables and brown for a few minutes.
- Add the garbanzo beans.
- Add the coconut milk and red curry seasoning and continue cooking for a few minutes until the garbanzo beans start to soften and all flavors have developed nicely.
- Serve with your favorite side, like fluffy white rice or Naan bread.
- You can top the dish with some cashew nuts for added crunch and yumminess.
