High-Fibre Chana Curry with Brown Rice (PCOS-Friendly)
A nutritionist-approved low-GI Indian bowl packed with fibre and flavour
High-Fibre Chana Curry with Brown Rice (PCOS-Friendly)
A nutritionist-approved, high-fibre chana curry with brown rice - low-GI and PCOS-friendly South Asian comfort food. Contact me for personalised advice.
Ingredients
- 200 g brown rice
- 400 g canned chickpeas, drained and rinsed
- 1 medium onion (≈150 g), diced
- 2 garlic cloves, minced
- 1 tsp freshly grated ginger
- 200 g canned diced tomatoes
- 100 g fresh spinach leaves
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ½ tsp garam masala
- ¼ tsp chilli powder (optional)
- ½ tsp sea salt
- 150 ml water
Method
- Rinse the brown rice and cook it in 400 ml water with a pinch of salt; simmer covered for 20-25 min until tender, then set aside.
- Heat olive oil in a heavy-bottomed pan over medium heat and add the diced onion, cooking 4-5 min until translucent.
- Stir in the garlic and ginger, sauté for another minute to release aromatics.
- Add cumin, coriander, turmeric, chilli powder and salt; toast the spices for 30 seconds to enhance flavour.
- Pour in the tomatoes and water, bring to a gentle boil, then add the chickpeas; cover and simmer 8-10 min until the sauce thickens and the chickpeas are warmed through.
- Fold in the spinach and garam masala, cooking 2-3 min until the leaves wilt and the sauce thickens.
- Serve the chickpea curry over a bed of the cooked brown rice, sprinkling fresh coriander if desired.
- Enjoy immediately, or allow to cool before storing as per the storage guidelines.
Nutrition per Serving
350kcal
12gProtein
10gFibre
55gCarbs
8gFat
