Parsnip and Chickpea Curry
Delight your taste buds with this hearty Parsnip and Chickpea Curry, a comforting, plant-based dish that's bursting with flavor and nutrition. Featuring tender, naturally sweet parsnips, protein-packed chickpeas, and a medley of aromatic spices like cumin, coriander, turmeric, and garam masala, this curry is simmered to perfection in a rich blend of coconut milk and tomatoes. Balanced by a hint of zesty lemon juice and garnished with fresh cilantro, this curry offers a satisfying, wholesome meal in just under an hour. Perfect for cozy weeknight dinners or meal prep, this recipe pairs beautifully with steamed rice, fluffy naan, or even quinoa for a gluten-free option. Packed with bold flavors and vibrant ingredients, this vegan curry is sure to become a go-to crowd-pleaser.
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Recipe Information
Ingredients
- 500 g parsnips
- 400 g canned chickpeas
- 1 large onion
- 3 garlic cloves
- 1 tbsp fresh ginger
- 400 g canned diced tomatoes
- 400 ml coconut milk
- 2 tbsp vegetable oil
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp turmeric powder
- 1 tsp garam masala
- 0.5 tsp red chili powder (optional)
- 250 ml vegetable stock
- 2 tbsp fresh cilantro
- 1 tsp salt
- 0.5 tsp black pepper
- 1 tbsp lemon juice
Instructions
Peel the parsnips and cut them into bite-sized pieces. Drain and rinse the chickpeas. Finely chop the onion, garlic, and fresh ginger.
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until softened and slightly golden.
Stir in the garlic, ginger, ground cumin, ground coriander, turmeric powder, garam masala, and red chili powder (if using). Toast the spices for 1-2 minutes until fragrant.
Add the diced tomatoes and cook for 3-4 minutes, stirring occasionally, to allow the flavors to meld.
Stir in the parsnip pieces, coconut milk, and vegetable stock. Bring the mixture to a gentle boil and then reduce to a simmer. Cover the pot and cook for 20-25 minutes, or until the parsnips are tender.
Add the chickpeas to the pot and season with salt and black pepper. Simmer uncovered for 5-7 minutes to thicken the curry slightly.
Stir in the lemon juice and adjust seasoning to taste. Remove from heat.
Garnish the curry with freshly chopped cilantro before serving. Serve hot with steamed rice, naan, or quinoa.
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1240 mg | 54% | |
| Total Carbohydrate | 63.6 g | 23% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 22.3 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 163 mg | 13% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1172 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
