Chana Masala (Chickpea Curry) with Basmati Rice

A classic North Indian chickpea curry, slowly cooked with onion, garlic, ginger, tomatoes and warming spices, served with basmati rice. Vegan, 14g of fibre a serving, and cheap to make with store-cupboard tins.

Dinner

Serves 4

A blue plate of chana masala, chickpeas in a spiced tomato and onion sauce, with basmati rice and fresh chopped herbs

Ingredients

200g/7oz/1 cup brown basmati rice (or white basmati, which cooks faster)
1 tbsp (15ml) rapeseed (canola) oil
1 tsp cumin seeds
1 large onion (about 150g/5oz), finely chopped
3 cloves garlic (about 12g), finely grated
3cm/1¼in piece ginger (about 15g), finely grated
1 green chilli (about 5g), finely chopped, deseeded for less heat
1 tsp ground coriander, 1 tsp ground cumin, half a tsp ground turmeric, half a tsp chilli powder (about 6g of spices in total)
1 tbsp (15g) tomato purée (tomato paste)
1 x 400g (14oz) tin (can) chopped tomatoes
2 x 400g (14oz) tins chickpeas (garbanzo beans), drained and rinsed (about 480g/1lb 1oz drained)
200ml/¾ cup plus 1 tbsp water
Half a tsp salt
1 tsp garam masala (about 2g)
1 tbsp (15ml) lemon juice
15g/a loosely packed ¾ cup fresh coriander (cilantro), chopped

Method

Rinse the rice and cook according to the packet, usually 25 to 30 minutes for brown basmati (10 to 12 for white). Drain if needed and keep covered.
Meanwhile, heat the oil in a large, deep frying pan or saucepan over a medium heat. Add the cumin seeds and let them sizzle for 30 seconds, then add the onion and cook for 10 minutes, stirring often, until soft and golden.
Add the garlic, ginger and green chilli and cook for 1 minute. Stir in the ground coriander, cumin, turmeric and chilli powder and cook for 30 seconds, stirring, so the spices do not burn.
Add the tomato purée and chopped tomatoes and cook for 5 minutes, stirring, until thickened and slightly darker.
Add the chickpeas, water and salt. Bring to a simmer and cook for 15 minutes, stirring now and then and lightly crushing a few chickpeas against the side of the pan to thicken the sauce. Add a splash more water if it gets too thick.
Stir in the garam masala and lemon juice, taste for salt, and scatter with coriander. Serve with the rice.
The curry keeps in the fridge for up to 2 days, and freezes well for up to 3 months; reheat until piping hot. Cool any leftover rice within an hour, keep it in the fridge, eat it within 24 hours and reheat it only once until steaming hot.

Why it works

A serving has about 14g of protein and 14g of fibre for 415 calories, including the rice. That is nearly half of the 30g of fibre a day recommended for adults in the UK (US guidance is 21 to 38g, depending on age and sex).

What chana masala is. Chana means chickpeas, and masala means a mix of spices. It is one of the most popular everyday curries in North India and Pakistan, and is usually vegan.

Why chickpeas. Chickpeas provide plant protein, fibre, iron and folate, and they are cheap and keep for years in the cupboard. Crushing a few into the sauce thickens it without cream.

The spices. Cooking the onions slowly, then frying the spices briefly, builds the flavour. Ginger, garlic, cumin and turmeric are classic, and garam masala goes in at the end so its aroma stays fresh.

Not tagged for blood sugar, because the rice and chickpeas together bring about 63g of carbohydrate; for a lighter plate, serve with a smaller portion of rice and a salad. For another vegan curry, try the red lentil dal with spinach, or for chicken, the healthy chicken tikka masala.

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Chicken Satay Skewers with Peanut Sauce and Cucumber Salad

Dinner

chicken, peanut butter, coconut milk, tamari, garlic, ginger, turmeric, lime, honey, cucumber, red onion, rice vinegar, brown rice, coriander

Grilled chicken satay skewers with peanut sauce, a cucumber and red onion salad and lime wedges

minestrone-soup-cannellini-beans

Minestrone Soup with Cannellini Beans

Lunch

cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, parmesan, olive oil, stock

Bowl of minestrone soup with cannellini beans, small pasta, kale and vegetables, topped with grated Parmesan

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

Breakfast

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl