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Food & Recipes - Day 5

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Main Meal of the Day
Snacks & Extras

Easy Chickpea Masala

Serves: 2
(Approx 569 kcal per serving)

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The Ingredients

80g wholegrain rice
1 onion (150g)
1 garlic clove
1 small red pepper (125g)
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground cumin (5g)
1 teaspoon ground turmeric (5g)
1 teaspoon ground coriander (5g)
1 teaspoon garam masala (5g)
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
2 tablespoons raisins (20g)
40g natural yoghurt
1 tablespoon toasted flaked almonds (10g)
Freshly ground black pepper
Handful fresh coriander leaves (optional)

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The Method

Put the rice in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer gently for 25 minutes for perfectly cooked rice.

Meanwhile, peel and dice the onion, Peel and crush the garlic. Remove the core from the red pepper and dice.

Heat a non-stick pan over a medium to high heat. Add the oil and then sauté the onion and red pepper for 2-3 minutes. Stir in the garlic and spices and then sauté for another 1-2 minutes.

Pour in the tomatoes and chickpeas, stirring to combine. Add the raisins and season with pepper. Cover, then reduce the heat and simmer for about 5 minutes until heated through.

Ladle the chickpea masala into bowls and garnish with a dollop of yoghurt and a sprinkling of coriander, if liked to serve.

* Suitable for vegetarians

* Suitable for batch cooking

Meal of the day

(Approx kcal per serving)

View the full recipe
The Ingredients
Download PDF
The Method

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