Chickpea Coconut Curry
Serves: 4 • Prep Time: 15 minutes • Cook Time: 15 minutes
FODMAP rating: medium-high
Ingredients
1 can of chickpeas or garbanzo beans
1 tablespoon granulated sugar, preferably coconut
1 teaspoon curry powder
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
2 tablespoons vegetable broth
rice for serving
Coconut Curry Sauce
Ingredients
1 tablespoon vegetable broth
2 cloves garlic
1 small knob of ginger, minced
1 tablespoon granulated sugar, preferably coconut
1 tablespoon red curry paste
1 can coconut milk
2 tablespoon soy sauce or tamari
juice from 2 limes and zest
3 cups fresh spinach or kale
Instructions
1.Prepare rice per instructions.
2.Preheat the oven to 475°F. Line a baking sheet with foil. Place one of the oven racks close-ish to the top, about 6 inches or so. Mix the spices and the vegetable broth to make a paste.
3.Rub the paste all over the chickpeas. Bake for 6-12 minutes. Place sauce over baked chickpeas and serve with rice
Instructions for Coconut Curry Sauce:
1.Add garlic, ginger and lemongrass with a little water and sauté for 5 minutes. Add sugar and curry paste and sauté for 3 minutes. Shake the can and open and add coconut milk.
2. Season with soy sauce or tamari and lime juice to taste. Add kale or spinach and stir into the sauce until wilted.
*FODMAP Swaps: Use canned beans and rinse well and keep portions to under ¼ cup and increase as tolerated; keep onion and garlic (including powder) to under ½ teaspoon and increase as tolerated, swap out with greens of scallions, leeks or chives or garlic-infused oil; keep in mind that vegetable bouillon and broth may also have garlic and onion in it as well
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