Friday Night Curry

Wild rice and chickpeas for the high fibre content, and the chickpeas also give a protein punch.

Ingredients:

190g (1 cup) wild rice, rinsed

1 tsp olive oil

1 onion, finely chopped

2 garlic cloves, peeled and crushed

5 cm piece of fresh ginger, peeled grated

1 fresh red chilli,deseeded and finely chopped

1 red pepper deseeded, and diced

1x 400g tin chickpeas, drained

1x 400g tin chopped tomatoes

A handful of spinach

Pink Himalayan salt and freshly ground black pepper

¼ bunch of fresh coriander, leaves

Spice Mix

½ tsp chilli powder

½ tsp garam masala

1 tsp ground cumin

1tsp turmeric

1tsp ground coriander

Method:

1.Cook the rice according to the packet instructions.

2.Mix the spice ingredients together in a small bowl.

3.Heat the olive oil in a medium saucepan over a medium heat and fry the diced onion for 5-7 minutes.

4.Add the garlic, ginger and fresh red chilli, to taste, to the pan and fry for a minute or two.

5.Now Add the spice mix, bit by bit, with the diced pepper, chickpeas and chopped tomatoes. Use the empty tomato tin to half fill water and add to the pan. Add more spice mix until it as you like it. I tend to add all of it

6.Place a lid on the saucepan and simmer for 10 minutes.

7.Once cooked, stir in the spinach, season to taste with salt and pepper and serve with the rice, sprinkled with the coriander leaves.