This tuna chickpea curry is extremely high in protein, so easy to make and delicious. A speedy midweek curry recipe that you can make in 20 mins. It also uses staple cupboard items. Most of you are likely to have canned chickpeas and canned tuna in your kitchen. This is a perfect meal idea for when you are running low on food and haven’t yet had a chance to do your grocery shop. A fantastic way to feed a hungry family for dinner.
A healthy fish curry – tuna chickpea curry
Picture this: hot succulent tuna chunks and tender chickpeas covered in a flavourful spicy tomato sauce, that goes perfectly with rice, chapattis or naan. Delicious! If you’re feeling tired and don’t have time to make these side dishes, you could also serve this with warm shop bought toasted pita bread, chapattis, bread or microwaveable rice. So filling and healthy.
This dish is a powerhouse of nutrition, thanks to the protein-rich tuna and fibre-packed chickpeas. Tuna is also a great source of omega-3 fatty acids, which are known for their heart health benefits. Chickpeas, on the other hand, are rich in vitamins, minerals, and fibre, offering benefits for digestion and blood sugar control. But the benefits don’t stop at nutrition. This curry is also incredibly flavourful, with a blend of spices that will warm you from the inside out. Plus, it’s quick and easy to prepare, making it the perfect choice for a mid-week meal. So why wait? Give this tuna chickpea curry a try and enjoy a meal that’s as good for your body as it is for your taste buds!
Can I use fresh chickpeas in my curry?
If you don’t want to use canned chickpeas, you can just as easily use fresh chickpeas. However, if you are using fresh chickpeas, you do need to soak these overnight to soften them. So this does require a little forward planning.
What ingredients do I need for this recipe?
- Olive oil
- Butter – a little goes a long way (optional)
- 2 cans of Tuna, preferably in spring water
- 1 can of chickpeas, preferably in spring water
- Garlic – fresh or frozen (this is the frozen crushed garlic* I swear by as it saves me loads of time and it’s free from additives and preservatives – winner!)
- Ginger – fresh or frozen (this is the frozen crushed ginger * I swear by as it saves me loads of time and it’s free from additives and preservatives – another winner!)
- 2 small brown onions
- 1 medium tomato
- Red chilli
- Paprika
- Ground cumin
- Garam masala
- Ground coriander
- Salt, preferably Himalayan pink salt (I use this in all my recipes)
- Water
How long can this tuna chickpea curry be stored for?
This tuna chickpea curry can be stored in your refrigerator for 2 days and can be frozen in your freezer for up to 2 months. It’s a perfect meal prep idea. However, given this dish only takes 20 mins to make, I would recommend that you make this fresh whenever you want this meal.
If you try this recipe, please let me know in the comments below and/or tag me on Instagram so I can see your creations. I’d love to hear from you!
Tuna chickpea curry
Equipment
- 1 Pan
- 1 Spatula
- 1 Knife
- 1 Chopping board
Materials
Protein, legumes, vegetables & water
- 2 cans Tinned tuna in spring water
- 1 can Chickpeas in water
- 2 small Brown onions
- 1 medium Tomato
- 1 cup Water
Fats, Herbs, Spices & Salt
- 2 tbsp Olive oil
- 1 stick Butter (unsalted) – optional
- 3 tsp Ginger paste (frozen or fresh)
- 3 tsp Garlic paste (frozen or fresh)
- 2 tsp Red chilli
- 1¼ tsp Paprika
- 2 tsp Ground cumin
- ¾ tsp Garam masala
- 1½ tsp Ground coriander
- 1½ tsp Salt and more to taste (preferably Himalayan)
Instructions
- Heat your pan with olive oil. To this, finely dice your onions and sauté these until golden brown, ensuring that they don't burn.
- Add in all your herbs and spices and a dash of water.
- To this, add in your tomato, chopped into quarters. Cook until the tomatoes are mushy and the skins come off. Add a further dash of water if your pan looks a little dry.
- Drain your tuna and cooked canned chickpeas and add these to your pan. Cook for 5-7 mins until the tuna and chickpeas take on the colour of sauce.
- Add in your stick of butter (optional) if you want a rich taste to your dish. Serve and enjoy
Notes
- You can use dried chickpeas, as these are more economical, but you would need to soak these the night before in water and add 10 mins to the overall cook time.
- Tuna in brine isn’t recommended as it brings out a salty flavour to the curry.
- Tuna in sunflower oil is fine but that would make the curry very oily. Scale back the olive oil in the recipe above to half a tablespoon and add more water when browning your onions.
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