Recipes

Delicious slow cooker butter chickpeas and tofu, a healthy option for dinner

This slow cooker chickpea curry is packed with protein, vegan and gluten free. A healthier take on the favorite Indian dish Butter Chicken but made with chickpeas. This is such a simple dish; the perfect make-ahead healthy weeknight dinner. 

Delicious slow cooker butter chickpeas and tofu, a healthy option for dinner

Tofu is soy cheese, as it is obtained by precipitation of its milk. Soy is the most consumed legume in the world, above lentils, chickpeas and beans.

And it is traditional for half the world, especially Asian countries, where it constitutes one of the bases of food, be it in the form of bean, tofu, smoothie or soy sauce.

Delicious slow cooker butter chickpeas and t ofu, a healthy option for dinner / Pixabay

Not surprisingly, soy is the legume with the highest quantity and quality of protein known. Tofu is an excellent substitute for meat, with the advantage that it has less fat and that its production has much lower costs, both economic and environmental.

Tofu not only has a large amount of proteins (10 to 20%, depending on the firmness) that are assimilated for the most part, but the body assimilates them very well due to its excellent combination of essential amino acids.

The usual ration covers a third of the daily needs of calcium and iron, and 10% of those of phosphorus and manganese. It also provides good doses of B vitamins, essential for the nervous system, but especially B1.

If you like Indian food or the classic butter chicken dish, you are going to love this recipe! Plus, while it’s called butter Chickpeas there’s only a smidge of actual butter (or vegan butter), rest assured.

INGREDIENTS

1 package firm tofu (12 oz.)

1 tablespoon olive oil or vegan butter

1 medium size onion, diced

4 garlic cloves, minced

1 can coconut milk (I used light)

1 cup tomato puree

1 tablespoon + 1 teaspoon garam masala

1 tablespoon + 1 teaspoon curry powder

2 teaspoons chili powder

1/2 teaspoon ground ginger

salt/pepper

1 15 oz can garbanzo beans, rinsed and drained

1/8 cup cilantro, finely chopped

- If you're looking for even more easy Indian dishes, Prepare this tasty and simple chicken curry.

PREPARATION 

Remove the tofu from the package and rinse. Wrap tofu in a paper towel and place on a cutting board. Placing something heavy on top of the tofu to allow the water to drain out, about 15 minutes.

In a saucepan, heat the olive oil over medium heat and add the onion. Cook until soft and translucent, about 5 minutes. Add in the garlic and stir to combine.

Whisk in the coconut milk, tomato puree, garam masala, curry powder, chili powder, ground ginger and a pinch of salt/pepper. Cook until slightly thick, about 5 minutes. While the sauce is cooking, finely cube the tofu.

Place the tofu and garbanzo beans in the base of the slow cooker. Pour the sauce on top. Cook on low for 5 hours until thick. You can cook the sauce longer if needed.

Before serving, stir in the cilantro. Serve with rice and naan.

 

Arymel García

Editor of muii.in. Passionate about nutrition and healthy living, I have been a content creator for 8 years.+ info

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