This was the surprise hit of my meal prep experiment. I’ve cooked it for myself in the past but haven’t given it to the kids because I didn’t think they liked chickpeas!
Last weekend I sat with them and ate this meal while the rest of the family ate shepherd’s pie (although I’m happy to cook meat for the family I haven’t eaten it myself since I was 11). When Victoria and Sophie saw this curry they both gave up on their meals for some of mine (luckily I’d made enough for two portions – they ended up having seconds 😃).
This meal uses tinned and frozen foods. They don’t get as much publicity as fresh produce but they can be used to make quick, healthy meals. In this recipe the soup and chickpeas both count towards your five fruit and veg a day and chickpeas are a good, low-fat source of protein. Frozen fruit and veg are a great source of vitamins and minerals because they are frozen so soon after being picked. I always buy my spinach frozen these days. When I’ve bought it fresh in the past it usually ended its days rotting in the bottom of the fridge before I got round to using it all 😕.
There is a story that tikka masala curry was invented using a tin of tomato soup and some spices after a customer in an Indian restaurant complained that his chicken tikka was dry. I’m not sure if that’s true but it was the inspiration for this easy meal.
I use onions and spinach because I think they work well with the rest of the meal but curries are great for using up any veg you have lying around.
The soup gives a good tomato base without the overly sweet taste of tomato soup. If you get to the end of the cooking time and can still taste the soupiness then add some more curry powder and cook for a bit longer. Easy.
Serve with rice, naan or chips for a yummy, warming meal.
Serves two adults
- 1 400g tin chickpeas
- 1 400g tin tomato soup
- 1 onion
- 1 clove garlic
- 3 cubes frozen spinach
- 1 tbsp cooking oil
- 1tsp hot curry powder
- 1/2 tsp ginger
- 1/2 tsp cumin
- 1/2 tsp garam masala
- Chop the onion and garlic and fry in a saucepan with the oil and spices for a few minutes until they start to soften. While they are frying stir well to make sure they are covered in the spices.
- Drain and rinse the chickpeas and add to the onions and continue to fry for 2-3 minutes.
- Add the soup, bring to the boil and then simmer for 15-20 minutes.
- Add the spinach and stir occasionally until thawed and mixed well.