Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 200 g canned chickpeas (drained)200g
Vegetables· 4
- 70 g onion (finely chopped)70g
- 100 g tomato (chopped)100g
- 8 g garlic (minced)8g
- 6 g ginger (minced)6g
Sauces· 1
- 20 g tomato purée20g
Spices· 6
- 4 g curry powder4g
- 1 g cumin(staple)1g
- 2 g coriander powder(staple)2g
- 1 g turmeric(staple)1g
- 1 g chili powder (to taste)(staple)1g
- pinch of salt(staple)2g
Fruit· 1
- ½ lime (juiced)(optional)8g
Fats & oils· 1
- 5 g cooking oil (1 tsp)5g
Heat 1 tsp oil, cook the onion over medium heat until golden and soft (~4 min), then add garlic and ginger for 1 min.
Why? Onion cooked to gold releases its natural sweetness, and that's where this curry's richness comes from — no cream or coconut needed to taste full-bodied.Tip: The finer you chop the onion, the smoother the final gravy.
Next up:Lower the heat, add the curry powder, cumin, coriander, turmeric and chili powder, and toast 30 sec until fragrant — don't let them burn.
Lower the heat, add the curry powder, cumin, coriander, turmeric and chili powder, and toast 30 sec until fragrant — don't let them burn.
Why? Toasting the spices in the residual oil activates their aroma compounds, so half the amount tastes twice as deep — the key move in Indian cooking.Watch out: Spices scorch fast — pull the pan off the heat if it's too hot; burnt spice turns the whole pot bitter.Next up:Add the chopped tomato and tomato purée, cook 3–4 min until the tomato breaks down into a thick sauce.
Add the chopped tomato and tomato purée, cook 3–4 min until the tomato breaks down into a thick sauce.
Why? The tomato's acidity and natural pectin thicken the sauce and round out the flavour — doing the job the original's cream does, at a fraction of the calories.Tip: If the tomato isn't tangy enough, a squeeze of lime lifts the whole pot.
Next up:Add the chickpeas and 120 ml water, season with salt, and simmer 8–10 min; mash a few chickpeas against the pan to thicken the gravy.
Add the chickpeas and 120 ml water, season with salt, and simmer 8–10 min; mash a few chickpeas against the pan to thicken the gravy.
Why? Mashing a few chickpeas releases their starch to thicken the gravy naturally — no cornflour or extra oil, and all the fibre and protein stay in the bowl.Tip: Serve with half a portion of brown rice or 1 wholemeal flatbread for a full meal. It tastes even better next day — great for meal prep.