Vegetarian Curry Bowl with Chickpeas

Vegetarian Curry Bowl with ChickpeasThis delicious Vegetarian Curry Bowl is so creamy and delicious, but simple with ingredients that you probably have on hand in your kitchen already.  The spice from the curry, slight heat from the cayenne pepper, crunch from the zucchini and peppers, and a nutty bite from the chickpeas.  All combined with the creaminess from the sauce will be such a joy to eat after a long day.  The flavors are also mild enough that the kids will enjoy it.  AND, you can definitely make this in advance and simply heat it up during the week!

You can really use any vegetables you have, but here I used a great combination of red peppers and zucchini.  The one thing you don’t want to swap out are the chickpeas, which when roasted get a hearty and nutty flavor and texture and really make this curry dish.  You can also make this in advance on Sunday and simply reheat during the week!

Curry can be easy!

My first experience cooking curry was after being hired to cater an engagement party with an entirely Indian cuisine menu.  So, I embarked on my Indian cuisine emersion month!  I had cooked Indian food before, but never for an entire family from India!  The pressure was on and I literally practiced cooking authentic indian cuisine for weeks, even making my own Paneer, which is a homemade Indian cheese.  Every night Dave could come home and ask what was for dinner and I would reply, surprise, it’s Indian!  I made Lamb Masala, Chicken Curry, Palak Paneer, Tandoori Gobi, Dal, Raita, Samosas, Naan, Papadum, Mango Chutney…ah, the memories 🙂

This Vegetarian Curry Bowl is a much simpler version of a curry, but filled with flavor and easy to pull together.

Vegetarian Curry Bowl with Chickpeas

What could be better than everything cooking at the same time?  Veggie Curry bowl components cooking all at the same!  In this recipe that’s just what you get…rice cooking, while veggies roast, while you make the sauce.  Once you get the rice going, you put the veggies and the chickpeas on a sheet pan, toss with extra virgin olive oil, garlic powder, salt, and pepper and then roast for 15 minutes.

While the veggies and chickpeas roast, make the sauce.  The sauce is an easy roux with scallions, then low fat milk, broth, and yogurt.

Add the roasted vegetables to the sauce. and mix.  It’s that simple.

Vegetarian Curry Bowl with Chickpeas

Serve over rice and enjoy!

Vegetarian Curry Bowl with Chickpeas

Vegetarian Curry Bowl with Chickpeas

This delicious Vegetarian Curry Bowl is so creamy and delicious, but simple with ingredients that you probably have on hand in your kitchen already. The entire dish is made in a skillet and the super creamy yogurt-based curry sauce is filled with flavor.  With Chickpeas, Zucchini, Red Peppers, Chickpeas, and Scallions, it's hearty, but healthy! 

Course Main Course
Cuisine Indian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Author Carrie Tyler

Ingredients

Beans & Veggies

  • 1 can Chickpeas, about 15oz
  • 1 Red Pepper, Medium
  • 1 Zucchini, Small
  • 3 Scallions (Green Onions)
  • 1 tsp Garlic Powder
  • 2 tbls Coconut oil or Extra Virgin Olive Oil 1 tbls for veggies, 1 tbls for sauce
  • 1 tbls All Purpose White Flour
  • 1/2 cup Vegetable Broth or stock
  • 1/2 cup Milk, 1% I use 1%, but any fat content will do
  • 2 tsp Curry Powder
  • 1/4 tsp Cayenne Pepper (or to taste)
  • Salt & Ground Pepper to taste
  • 1/2 cup Greek Yogurt
  • 1 cup Long grain White Rice, uncooked

Instructions

  1. Preheat oven to 400 degrees F.  Line a large sheet pan with aluminum foil for easy clean up. 

  2. Make the rice according to package instructions.

  3. Drain Chickpeas, rinse, then pat dry.  Place on sheet pan.

  4. Prepare Veggies: Chop red pepper into bite-size pieces.  Cut zucchini in half lengthwise and then each half again in half lengthwise.  Then chop into 1/2 inch slices.  Dice Scallions, separating the greens from the whites. 

  5. Place chickpeas, red pepper, zucchini, and only 1/2 of the GREEN part of the scallions that you separated out on the sheet pan.  Drizzle with Coconut or olive oil (about 1 Tbls).  Sprinkle with 1 tsp Garlic Powder and then season with Salt & Pepper to taste.

  6. Put sheet pan in oven and roast beans and veggies for 15 minutes. 

  7. While beans and veggies are roasting, add a drizzle of oil to a preheated Saute pan and add all of the whites of the scallions.  Stir to soften for about 2 minutes.  Add 1 Tbls flour and 1 Tbls oil and whisk to create a roux (thickener for the sauce).  Add a very little bit of the broth at a time while whisking quickly to combine.  Once the broth is completely combined and you have a thick sauce, whisk in the milk.

  8. Whisk in the yogurt.  

  9. Add the curry powder, cayenne powder, and salt & ground pepper to taste.  
  10. When the beans and veggies are done, add them to the sauce.

  11. Put the rice in a bowl and top with the Curry Veggies.  Garnish with the remaining scallion and enjoy!

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