15-Minute Chickpea Dal

Serves 4

This hearty chickpea dal makes for a great weeknight meal. The curry powder adds deep flavor, not heat, making it a kid-friendly dinner.

Ingredients

2 teaspoons olive oil
1 medium onion, finely chopped
3 cloves garlic, minced or put through a garlic press
1 15-ounce can petite diced tomatoes
1 15-ounce can garbanzo beans, low sodium or no sodium added
1 tablespoon mild curry powder*
1 teaspoon salt
1 cup coconut milk, full or low fat
¼ cup chopped cilantro
Cooked rice for serving, optional
*Most curry powders are a blend of mild, flavorful spices. However, some contain cayenne pepper. Those will be labeled "hot" curry powder. For this recipe, use regular or mild curry powder, unless you love a spicy kick.

Directions

Heat oil in a large nonstick skillet over medium-high heat until the oil shimmers but does not smoke. Add the onion and sauté until soft, about 3 minutes. Add the garlic and cook for an additional minute.

Add the tomatoes, garbanzo beans, curry powder and salt. Bring to a gentle boil. Reduce the heat to low and stir in the coconut milk. Simmer for 5 minutes.

Transfer to a serving plate. Sprinkle chopped cilantro over the surface. Serve with warm rice, if desired.

Nutrition Analysis: 270 cal, 17 g fat, 0 mg chol, 1020 mg sodium, 24 g carbs, 7 g fiber, 3 g sugar, 8 g protein.

Elizabeth Barbone, author of the cookbooks Easy Gluten-Free Baking and How to Cook Gluten-Free, is a regular contributor to Gluten-Free Living. She also blogs at glutenfreebaking.com.

Nutritional analysis for recipes is created using Food Processor SQL nutrition and fitness software by ESHA. Recipes are analyzed per serving (unless otherwise indicated) for calories, fat, cholesterol, sodium, carbohydrates, fiber and protein. Nutrient amounts are approximate due to variations in brands, manufacturer, preparation and ingredient substitutions. When ingredient choices are listed, we use the first one. Nonspecific amounts, for example "to taste," and garnishes are not included.

Source URL: https://www.glutenfreeliving.com/recipes/main-dish/15-minute-chickpea-dal/