Curried chana and roti

Curried chana and roti
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Vegan
  • Vegetarian
  • Main meal
  • African & Caribbean
  • 3 hours or less

Full of authentic flavours, this tasty curry is healthy and packed with fibre. The habanero peppers can be replaced with red or green chillies depending on the level of spice you prefer.

Chef

Lizzie Morey
Lizzie Morey

Try to mash some of the chickpeas when making the curry to get a thicker consistency and crush the fenugreek leaves before adding to enhance the flavour (or use fresh coriander leaves).

Ingredients

2 tablespoons vegetable oil

3 allspice berries or 1 teaspoon allspice powder

2 bay leaves

1 teaspoon cumin seeds

2 x 400g tins chickpeas, drained and rinsed

1 onion, peeled and sliced

1 tomato, deseeded and diced

2 carrots, peeled and diced

3cm fresh ginger root, peeled and grated

4 cloves garlic, minced

4 spring onions, chopped

Pinch black pepper

½ teaspoon paprika

½ teaspoon cumin

½ teaspoon ground coriander

½ teaspoon turmeric

1 tablespoon Jamaican curry powder

200ml tin coconut milk

700ml zero-salt vegetable stock

2 habanero peppers, minced

1 tablespoon dried fenugreek leaves

½ tablespoon garam masala

500g spinach

To serve

1 ready-made roti / chapati / wholemeal tortilla wrap per person

Method

  1. Step 1

    Heat vegetable oil in a heavy bottom pan over medium heat. Add cumin seeds, allspice and bay leaves and sauté for 1 minute. Add in the sliced onions and sauté for a further 3 minutes. Add in the spring onions and sauté for 2 minutes.

  2. Step 2

    Add in the ginger and garlic and sauté for 2 minutes. Add in the tomato and sauté until it becomes mushy. Add in the carrot and sauté for 5 minutes, until softened. Next, add then paprika, curry powder, cumin, coriander and turmeric and sauté for another 3 minutes, then the chickpeas along with the habanero pepper and enough stock so the chickpeas are just submerged. Simmer for at least an hour (or up to 90 minutes), stirring occasionally. While stirring, squash some of the chickpeas to help thicken the sauce.

  3. Step 3

    After 45 minutes of simmering, mix in the coconut milk. Once the chickpea mixture has finished cooking, add in the garam masala and fenugreek, then the spinach. Cook for a further 2 minutes, stirring the mixture, so the spinach wilts.

  4. Step 4

    Serve the chana with a ready-made roti, chapati or wholemeal tortilla wrap.

Food facts

Roti, chapati or tortilla wrap is the main source of carbohydrate in this recipe and the value has been provided for those trained in insulin adjustment.

This recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate, but does contain some, mainly provided by the chickpeas, so if you have been prescribed a phosphate binder, take as directed.

This recipe provides a source of protein. If you have been advised to have more protein in your diet, consider having more protein at other meals of the day.

For a healthier option, use light or reduced-fat coconut milk.

This recipe is best eaten freshly made.

This recipe can be made vegan by subsituting the roti, chapati or wholemeal tortilla wrap for a vegan alternative.