Bean and chickpea curry with fruit rice recipe
Bean and chickpea curry with fruit rice
Like all pulses, chickpeas are powerhouses of nutrition , rich in protein, manganese, iron, folic acid and vitamin E. They are inexpensive, filling and so versatile. Here they are combined with vitamin C-rich French beans. Raisins give cancer and heart protection and the avocado in the salad give more heart protection, plenty of potassium and vitamin A, B, C and E. PS to women who think avocados are fattening: they are not. (Serves 4)
Olive oil: 3 tablespoons
Onion: 1, finely chopped
Garlic: 2 cloves, finely sliced
Thai green curry paste: 1 tablespoon
Vegetable stock: 500ml
French beans: 450g, cut into 2.5 cm lenghts
Chickpeas: 2*400g cans, drained and rinsed
Unsalted butter: 50g
Plain flour: 2 tablespoons
Long-rain rice: 250g
Raisins: 2 heaped tablespoons
Salad leaves: 4 handfuls
Avocado: 1, medium
Vinaigrette dressing: 6 tablespoons
Heat the oil, add the onion and garlic and sweat until soft, about 5 minutes / Add the curry paste and continue cooking for1 minute, stirring constantly / Pour in the stock, add the beans and chickpeas and simmer for 10 minutes or until the vegetables are tender / Melt the butter gently in a small frying pan / Add the flour and stir until well combined / Transfer about 150ml of the stock to the butter and flour roux and heat, stirring constantly, until thickened / Return the mixture to the curry, stir well and keep on a very low heat, stirring occasionally for about 10 minutes / Cook the rice according to the packet instructions / Steep the raisins in freshly boiled water for 5 minutes / Drain and add to the cooked rice / Put the salad leaves into a bowl / Scoop the flesh out of avocado and mix into the lettuce / Drizzle with the dressing / Serve the curry on the rice, with the salad on the side.
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