Mushroom, chickpea and spinach curry
This mushroom curry by Dr Rupy is so easy to whip up for a midweek dinner, and it contains 3 of your 5-a-day. Go the extra step and make your own chapatis and the whole meal will cost under £1 per portion.
Each serving provides 646 kcal, 25g protein, 79g carbohydrate (of which 11g sugars), 22g fat (of which 8.5g saturates), 14g fibre and 1.4g salt.
Ingredients
For the chapatis
- 250g/9oz chapati flour (atta), plus extra for dusting
- 50²µ/1¾´Ç³ú butter, melted
- ½ tsp salt
For the curry
- olive oil, for frying
- 400g/14oz mushrooms, thickly sliced
- 1 onion, roughly chopped
- 3 garlic cloves, crushed
- 30g/1oz piece root ginger, grated
- 30g/1oz tomato purée
- 1 tbsp garam masala
- ½ tsp smoked paprika or chilli powder
- 2 x 400g tins chickpeas, drained
- 400g tin chopped tomatoes
- 250g/9oz frozen spinach, defrosted
- 100g/3½oz natural yoghurt
- 30g/1oz fresh coriander, roughly chopped
- salt and freshly ground black pepper
Method
To make the chapatis, tip the chapati flour into a large bowl, add the salt and make a well in the middle. Gradually stir in 160–180ml/5½–6fl oz water and mix together to form a rough dough. Turn out onto a lightly floured surface and knead for 5 minutes, until you have a smooth, elastic ball of dough. Cover with an upturned bowl or a clean tea towel and leave to rest for 20 minutes.
Heat a splash of oil in a large saucepan over a high heat and fry the mushrooms for 5-6 minutes until golden brown, then transfer to a plate with a slotted spoon.
Wipe the pan with a piece of kitchen roll, then add a little more oil and reduce the heat slightly. Fry the onions for 4–5 minutes until soft, then add the garlic and ginger and fry for a couple of minutes more. Add the spices, fry for 30 seconds, then add the tomato purée and tip in the chickpeas. Fry for a further minute, then add the chopped tomatoes to the pan. Stir in the cooked mushrooms, then cover and simmer gently for 10 minutes.
Remove from the heat, stir in the spinach and yoghurt and season to taste.
While the curry is simmering, make the chapati. Divide the dough into 8 equal pieces and roll each into a neat ball. Lightly dust the work surface with flour, then use a rolling pin to roll each into a thin disc, roughly 15cm/6in in diameter.
Heat a non-stick frying pan over a medium-high heat and cook the chapatis, one at a time, for 20–30 seconds per side, until puffed up and lightly blistered. Brush with the melted butter and serve with the curry.
Recipe Tips
Leftover chapatis freeze really well. Leave them to cool completely, then stack them up with a piece of greaseproof paper between each one. Pop into a bag and freeze.
The veggie curry will also freeze well, just leave out the yoghurt, freeze in an airtight box for up to 3 months. Add the yoghurt when the curry is re-heated and you are ready to serve.
