Bean and chickpea curry with fruit rice recipe

Bean and chickpea curry with fruit rice
Bean and chickpea curry with fruit rice

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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