Turkey and chickpea curry with brown rice

Make your curry night a healthy one with this speciality
Turkey and chickpea curry recipe
3 ratings
Recipe by: Sharon Hui | Health Information Officer

Turkey is a great choice as it is low in fat and generally cheaper than chicken. This fibre- and protein-packed curry makes a satisfying and filling meal.

Share

Rate

Ingredients
  • 200g brown rice
  • 1 tablespoon vegetable oil
  • 2 teaspoons ground cumin
  • 1 teaspoon garam masala
  • 2 teaspoons ground ginger
  • 2 teaspoons mild chilli powder (optional)
  • 2 teaspoons finely chopped ginger root
  • 1 onion, finely chopped
  • 2 garlic cloves, finely diced
  • 2 x 130g turkey fillets, diced, skin removed
  • 2 x 400g cans chopped tomatoes
  • 1 x 400g can chickpeas, drained
  • Freshly ground black pepper
  • 250g low-fat natural yoghurt
Time
40 minutes
SERVES:
4
CALORIES:
423
FAT:
7.5g
SALT:
0.5g
SUGAR:
8.6g
5 A DAY:
4
Method
  1. Cook the brown rice according to the pack instructions.
  2. Add the oil into a thick-based saucepan and put on a medium heat. Add all the spices and gently cook for 3 minutes, stirring all the time.
  3. Add the chopped onion and cook for 3–4 minutes, before adding the garlic and cooking for a further 2 minutes.
  4. Add the chopped turkey and cook for 5 minutes, stirring all the time so that the turkey gets well coated with the spice mixture.
  5. Add the chopped tomatoes and chickpeas, bring to simmering point and cook, uncovered, for a further 7–8 minutes until the turkey is cooked and the sauce has thickened.
  6. Remove from the heat, allow to cool slightly and then taste the sauce. Season with black pepper if necessary, then swirl the natural yoghurt into the sauce, without over mixing.
  7. Drain the rice and divide between four serving plates. Spoon the curry on top and serve.
Get an extra 5 A DAY portion by serving this with a fresh green salad or okra, broccoli or peas