Curry rápido de pollo y garbanzos: receta saludable

Sometimes we think that legume dishes are either vegetarian or follow traditional recipes loaded with sausages and fatty meats. But it is clear that they give much more play in the kitchen , whether with seafood ingredients or with a much lighter and healthier combination of ingredients. This chicken and chickpea curry recipe can also be adapted by changing the poultry meat for a vegetable protein such as tofu without any problem.

Benefits of Chicken and Chickpea Curry.

1. High protein content.

Both chicken and chickpeas are excellent sources of protein, making this curry a great option for those looking to increase their protein intake. Protein is essential for muscle growth and repair, as well as overall health and wellbeing.

2. Rico en vitaminas y minerales.

Chickpeas are a good source of vitamins and minerals, including folate, iron, magnesium, and zinc. Pollo also provides essential nutrients such as niacin, vitamin B6, and selenium. A diet rich in vitamins and minerals is important for maintaining optimal health and preventing deficiencies.

3. Fiber-rich.

Chickpeas are high in dietary fiber, which can help improve digestion, regulate blood sugar levels, and promote a feeling of fullness. Including fiber in your diet can also help reduce the risk of chronic diseases such as heart disease and diabetes.

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4. Low in saturated fat.

Chicken and chickpeas are both low in saturated fat, making this curry a healthier option compared to dishes that contain higher amounts of unhealthy fats. Consuming too much saturated fat can increase the risk of heart disease and other health issues, so opting for low-fat protein sources is beneficial for overall health.

5. Versatile and easy to make.

Chicken and chickpea curry is a versatile dish that can be easily customized to suit individual preferences. It can be made with a variety of spices and seasonings to create different flavor profiles, and can be served with rice, naan, or other accompaniments. Additionally, this dish is relatively quick and easy to prepare, making it a convenient option for busy weeknights.

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Approximate ingredients for 4 people.

• 500 chicken breasts, 400 g cooked chickpeas.
• 1 splash of white wine.
• 1 cebolla de verdeo.
• 1 diente de ajo.
• 1/2 red pepper.
• 1/2 green pepper.
• 2 teaspoons curry spice mix.
• 1 teaspoon turmeric.
• 1 teaspoon ground cumin.
• 1/2 teaspoon smoked paprika (sweet or hot).
• 1-2 glasses of water or broth, salt, black pepper, parsley or cilantro, extra virgin olive oil.

How to make quick chicken and chickpea curry?

Preparation time: 30 minutes.
Difficulty: Very easy.

• Cut the chicken breasts into strips or cubes and season with salt and pepper. 
• Heat a little oil in a large frying pan and brown the chicken over high heat, sautéing well on all sides, for about 5-8 minutes. 
• Remove and reserve on a plate.
• Deglaze the pan with a splash of wine and add the chopped chives and garlic clove. 
• Cook, stirring, for a couple of minutes until golden brown and add the peppers. 
• Sauté for a couple of minutes and add all the spices. 
• Cook over medium heat for 5 minutes, until the pepper is tender.
• Return the chicken to the pan, mixing to incorporate all the flavors. 
• Cover with the broth or water, lower the heat and let cook for 10 minutes. 
• Make sure it doesn’t dry too much. 
• Add the drained chickpeas, season with salt and pepper and cook the whole thing for another 5-8 minutes.

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Saboreo.

This quick chicken and chickpea curry can be eaten as is or served with basmati rice, couscous or a naan or roti flatbread, even with pita bread. We can adjust the level of broth or thicken it more by letting it cook longer. If we prefer a milder curry we can add a little yogurt, cooking cream or light coconut milk.

Conclusión.

Chicken and chickpea curry is a delicious and nutritious dish that combines the protein-rich chicken with the fiber-packed chickpeas. With its aromatic spices and flavorful sauce, it is a versatile meal that can be enjoyed on its own or paired with rice or bread. Whether you are looking for a quick weeknight dinner or a dish to impress guests, chicken and chickpea curry is sure to satisfy your cravings and leave you wanting more.