WHY IT’S LIGHT Because lots of Indian food entrees use high-fat ghee (clarified butter) or coconut milk as the cooking liquid, they can contain more fat and calories than you might think. For this vegetarian curry, chickpeas and spices are simmered simply in water, yet the results are still delicious. Serve with rice or warm whole-wheat pitas.

　　

Ingredients

serves 4

　　1 tablespoon olive oil

　　1 large yellow onion, finely chopped

　　3 garlic cloves, minced

　　1 tablespoon curry powder, preferably Madras

　　1 cinnamon stick (3 inches)

　　Pinch of ground cloves

　　2 cans (15 ounces each) chickpeas, rinsed and drained

　　3 tablespoons ketchup

　　2 cups water

　　Coarse salt and ground pepper

　　Chopped cilantro and lemon wedges, for serving (optional)

　　

Step 1

In a large straight-sided skillet, heat olive oil over medium-high. Add onion and cook, stirring occasionally, until dark brown around edges, about 6 minutes. Add garlic, curry, cinnamon, and cloves; cook, stirring, until fragrant, 30 seconds.

　　

Step 2

Add chickpeas, ketchup, and the water; season with salt and pepper. Bring to a boil; reduce to a simmer, cover, and cook 20 minutes.

　　

Step 3

Uncover and increase heat to medium-high; cook, stirring, until sauce is slightly reduced, about 5 minutes. Serve topped with cilantro, with lemon wedges alongside, if desired.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 285

　　

Step 6

Fat: 5.5g (0.6g Saturated Fat)

　　

Step 7

Protein: 12.8g

　　

Step 8

Carbohydrates: 46.8g

　　

Step 9

Fiber: 9.7g

　　Everyday Food: Light