Tuna chickpea curry
A delicious, easy and healthy high protein budget meal for when you're running low on groceries. A firm family favourite that you're likely to make time and time again.
Equipment
- 1 Pan
- 1 Spatula
- 1 Knife
- 1 Chopping board
Ingredients
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.