Indian Chickpeas and Kale Recipe
Healthy Budget-friendly Indian Chickpeas and Kale with vegan raita is ready in 30 minutes. One pot, vegan, gluten-free, and easy to make. This flavorful gut-healthy dish is the perfect weeknight dinner.
Servings: 3 people
Calories: 381kcal
Ingredients
- 1 tablespoon vegetable broth or olive oil or avocado oil
- 1 teaspoon cumin seeds
- 1 large yellow onion diced
- 4 garlic cloves minced
- 30 ounces chickpeas (2 15-ounce cans) drained and rinsed
- 1 ½ teaspoons garam masala
- ½ teaspoon turmeric
- ½ teaspoon coriander
- 1 ½ tablespoons tomato paste
- 4 cups chopped kale
- 1 small lemon
- Dash of ground mustard powder (optional - see note)
Optional for the raita:
- 1 small cucumber ends removed
- 5 ounces unsweetened nondairy yogurt or homemade yogurt (see notes)
- 3 tablespoons chopped cilantro
- 1 teaspoon fresh lemon juice plus more to taste
Instructions
- Grate the cucumber with the skin on using the larger holes on a box grater. Transfer the grated cucumber to a sieve and use your hands to squeeze out the excess water.
- Make the raita: Place the grated cucumber into a medium bowl. Add the yogurt, coriander, lemon juice, and salt to taste. Set aside.
- Toast cumin seeds and cook aromatics: Heat the oil in a large skillet over medium-high heat. Toast the cumin seeds for 1 minute, or until fragrant. Add the onion and cook for about 5 minutes, or until softened. Add the garlic and cook for 1 minute more.
- Sauté and season chickpeas: Add the chickpeas and stir to coat with the oil. Add the garam masala, turmeric, and coriander and cook for about 1 minute more, or until fragrant, stirring constantly.
- Cook the kale: Add the tomato paste and cook for another minute, stirring constantly. Add ¼ cup water and mix to incorporate. Cook for 2 minutes more. Add the kale and cook for about 3 minutes, or until softened, adding more water as needed.
- Remove from the heat and add a generous dash of mustard powder, lemon juice, and salt to taste and mix to incorporate.
- For serving: Stir the raita. Serve with the chickpeas and a grain of your choice.
Notes
- Nutrition facts include Raita.
- Chickpeas: Use 2 (15-ounce) cans or 3 cups cooked.
- Cumin seeds: Substituted with ½ teaspoon ground cumin. Add the ground cumin with the onion.
- Yogurt: Store-bought cashew, almond, and coconut yogurt pair well with this dish. You can also use my homemade soy milk yogurt or cashew yogurt.
- For the vegan raita: The largest holes on a box grater work best for grating the cucumber to make the raita.
- Ground mustard powder is added at the end of the cooking process to restore the enzyme myrosinase, which creates cancer-fighting sulforaphane. Alternatively, you can chop the kale 40 minutes before cooking, activating the enzyme and giving it time to work its magic!
- For serving: Serve with a grain of your choice. Drizzle with the raita for serving.
- Oil-Free: If you are skipping the oil, pair this with a heart-healthy fat like avocado or hemp hearts to enhance the absorption of fat-soluble vitamins.
Nutrition
Calories: 381kcal | Carbohydrates: 61g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 147mg | Potassium: 957mg | Fiber: 17g | Sugar: 13g | Vitamin A: 3047IU | Vitamin C: 57mg | Calcium: 212mg | Iron: 7mg
