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).
- 4 large or 8 small 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
This chickpea curry is very high in iron (11.4 mg), magnesium (200 mg), zinc (5.4 mg), and vitamin C (200 mg). It also provides 20 g of plant based protein per serving.
The fiber, protein, and carbs will give you energy and keep you satisfied for a long time. This meal makes also a great vegan weight loss recipe. If you need to eat more calories, simply adjust the amount of ingredients.
How to prepare the curried chickpeas with fried potatoes
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!
- 8 potatoes (small or 4 large)
- 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.
- After water frying the potatoes you can season them with salt, pepper, and paprika powder, or simply top with the curry.
For the 21 day fix count 1 red, 1.5 green, 2 yellow. You can reduce the yellow if you like.
Amount Per Serving: Calories: 550Total Fat: 4.3gCholesterol: 0mgFiber: 23gProtein: 20g