Curried Chickpeas + ‘Fried’ Potatoes (V, OF, GF, 21 day fix)
Curried Chickpeas with water fried potatoes. A healthy, gluten free, vegan, oil free, and 21 day fix friendly recipe for only $1.50 per serving and done in 25 minutes.
Today I would like to share a very healthy and frugal dinner meal for a whole food plant based diet. There is no oil added to the meal and you can leave out the salt. This recipe is also great for weight loss as it is high in protein and filling. It will fuel and restore your body with important vitamins and minerals and it is great if you are on a budget.
Curried chickpeas recipe: Nutrition, cost, and weight loss
Cost of the plant based meal
The price of one meal equals $1.53. Note that the price is calculated using the amount of ingredients for 4 servings. If you don’t have the spices at home, or if you buy in bulk (potatoes, onion, garlic), you will initially spend more than calculated below (but you can use the leftover items for other recipes).
- 8 potatoes, half the bag = $1.40
- 3 bell pepper = $2.49
- 2 cans chickpeas = $1.10
- 1/2 onion = $0.25
- 1 small can tomato paste – $0.39
- herbs and spices roughly = $0.5
Nutrition of the curried chickpea recipe
One serving of the meal (1/4 of whole meal) equals about 730 calories, 28.7g protein, and 31g fiber. It contains 226g calcium (22%DV), 14.85g iron (82.5% DV), 260g magnesium (65% DV), 7.1g zinc (48% DV), 3610g potassium (103% DV), 218 mg vitamin C (364% DV), and it is rich in vitamin A, E and B-vitamins.
The daily value is calculated according to my age, gender, and height. This is just an example of how healthy this curried chickpeas recipe is. I use cronometer.com for free to check my nutrition.
21 Day Fix
For the 21 day fix please cut the amount of potatoes in half and prepare the rest according to the recipe below. Your container count is 2 yellow, 1 red, 1 green.
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How to prepare the curried chickpeas with fried potatoes
Try this now or SAVE TO PINTEREST FOR LATER.
Wash and slice all potatoes (the thinner, the less time they need to cook). You can leave the skin on the potatoes. I actually don’t use oil to fry the potato slices. I use a thin layer of water and you can add veggie stock powder, old bay or any other seasoning if you like. I also use this method to fry my veggies.
To water-fry add 1/4 cup to 1/2 cup water to a pan and turn on medium heat. Add the sliced potatoes and a lid. Flip over the potato slices every so often. They should take about 15 to 20 minutes to get soft.
In the mean time wash the bell pepper, cut out the core, and cut into larger chunks. Then put them into a blender with water, garlic, and onion.
Pour the watery mix into a pot on medium heat and add rinsed chickpeas, tomato paste, and all spices. Let it heat up and you are done. Enjoy!
This recipe is a part of the 8-Day Plant Based Full Meal Plan under $65. It comes with a free shopping list.
Curried Chickpeas with 'Fried' Potatoes (V, OF, GF, 21 day fix) |
730 calories, 28.7g protein, 31g fiber.
Yields: 4
- 8 potatoes
- 3 bell pepper
- 2 cans chickpeas
- 1 cup water
- 1/2 onion
- 1-2 clove garlic
- 1 small can tomato paste
- 1/2 t chili powder
- 1/2 t salt
- 1/2 t turmeric and 1 dash black pepper (optional)
- 2 t curry powder
- Wash and slice all potatoes (the thinner, the less time they need to cook). I leave the skin on the potatoes.
- To water-fry add 1/4 cup to 1/2 cup water to a pan and turn on medium heat. Add the sliced potatoes and a lid. Flip over the potato slices every so often. They should take about 15 to 20 minutes to get soft.
- In the mean time wash the bell pepper, cut out the core, and cut into larger chunks. Then add them with water, garlic, and onion to a blender.
- Pour the watery mix to a pot on medium heat and add rinsed chickpeas, tomato paste, and all spices. Let it heat up and you are done.
- Total time: 25
Nutrition
- Calories: 730
- Fat: 6.7 grams
- Carbs: 150 grams
- Protein: 28.7 grams
