Chickpea Curry with Beet Raita

Ingredients

• 2 shallots, roughly chopped
• 1 (1-inch) piece fresh ginger, roughly chopped
• 3 garlic cloves, chopped
• 1 green chile, seeded and roughly chopped
• 0.33 cup fresh cilantro leaves and soft stems
• 1 tsp ground coriander
• 1 tsp ground cumin
• 0.5 tsp kosher salt
• About 1 tbsp water
• 10 fresh curry leaves
• 1 (14.5-oz) can chopped tomatoes
• 1 (15.5-oz) can chickpeas, drained and rinsed
• 1 cup vegetable stock
• 1 tbsp garam masala
• 2 cups baby spinach, chopped
• 0.75 cup sheep's milk yogurt
• 1 tbsp lime juice
• 0.5 tsp ground coriander
• 0.5 tsp kosher salt
• 0.5 cup peeled and grated beets

Instructions

1. For the curry: In a food processor, combine the shallots, ginger, garlic, green chile, and cilantro. Pulse a few times before adding the coriander, cumin, and salt. Blend until smooth, scraping down the sides occasionally and adding a tablespoon or two of water to turn it into a paste.
2. Heat a pan over medium heat. Add the paste and cook for 3 to 4 minutes, until softened and fragrant. Stir in the curry leaves and tomatoes and cook for 3 minutes, stirring often. Add the chickpeas and stock, bring to a boil, then reduce to a simmer. Cook, covered, for 15 minutes, until the mixture has thickened slightly and the chickpeas have softened. Stir in the garam masala and the spinach and cook until the spinach is wilted, about a minute. Season to taste with salt.
3. For the raita: In a bowl, stir together the yogurt, lime juice, coriander, and salt. Gently fold in the beets. Serve the curried chickpeas in bowls topped with raita.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

• Resistant starch
  From: Chickpeas
• Polyphenols
  From: Chickpeas
• Dietary fiber
  From: Chickpeas
• Folate
  From: Chickpeas, Beets
• B vitamins
  From: Chickpeas
• Vegetable Nitrates
  From: Beets
• Dietary Nitrates
  From: Beets
• Glutamine
  From: Beets
• Antioxidants
  From: Beets
• Lutein
  From: Spinach
• Zeaxanthin
  From: Spinach
• Vitamin K1
  From: Spinach
• Beta-carotene
  From: Spinach
• 6-Shogaol
  From: Ginger
• Gingerols
  From: Ginger
• Probiotics
  From: Yogurt

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

• Heart disease
  Reduces risk of · via Chickpeas
• Cancer
  Reduces risk of · via Chickpeas
• Obesity
  Reduces risk of · via Chickpeas
• Aging
  Reduces risk of · via Chickpeas
• High blood sugar
  Improves · via Resistant starch
• Age-Related Hearing Loss
  Protects against · via Polyphenols
• Alzheimer's disease
  Protects against · via Polyphenols
• Telomere Shortening
  Protects against · via Dietary fiber
• Constipation
  Improves · via Dietary fiber
• Premature Death
  Reduces risk of · via Dietary fiber
• Diverticulosis
  Protects against · via Dietary fiber
• Hemorrhoids
  Protects against · via Dietary fiber
• Hiatal Hernia
  Protects against · via Dietary fiber
• Varicose Veins
  Protects against · via Dietary fiber
• Acid Reflux
  Improves · via Dietary fiber
• Breast cancer
  Reduces risk of · via Dietary fiber
• Upper Respiratory Tract Infection
  Reduces risk of · via Dietary fiber
• Knee Osteoarthritis
  Protects against · via Dietary fiber
• Frailty
  Protects against · via Dietary fiber
• Stroke
  Reduces risk of · via Dietary fiber
• Osteoarthritis
  Protects against · via Dietary fiber
• All-Cause Mortality
  Reduces risk of · via Dietary fiber
• Insomnia
  Improves · via Dietary fiber
• Cardiovascular Disease
  Reduces risk of · via Dietary fiber
• Type 2 diabetes
  Reduces risk of · via Dietary fiber
• Colorectal cancer
  Reduces risk of · via Dietary fiber
• Periodontitis
  Improves · via Dietary fiber
• Colon Cancer
  Reduces risk of · via Dietary fiber
• Asthma
  Improves · via Dietary fiber
• Coronary Artery Disease
  Reduces risk of · via Dietary fiber
• Chronic inflammation (inflammaging)
  Protects against · via Dietary fiber
• Osteoporosis
  Protects against · via Dietary fiber
• Cognitive decline
  Reduces risk of · via Folate
• Depression
  Reduces risk of · via Folate
• Neurodegenerative Disease
  Protects against · via Folate
• High Homocysteine
  Addresses · via B vitamins
• Erectile dysfunction
  Improves · via Vegetable Nitrates
• Glaucoma
  Protects against · via Vegetable Nitrates
• Gingivitis
  Improves · via Vegetable Nitrates
• Age-Related Muscle Decline
  Improves · via Dietary Nitrates
• Age-Related Artery Stiffness
  Improves · via Dietary Nitrates
• High blood pressure
  Improves · via Dietary Nitrates
• Peripheral Artery Disease
  Improves · via Dietary Nitrates
• Esophageal Cancer
  Protects against · via Antioxidants
• DNA Damage
  Protects against · via Spinach
• Sarcopenia
  Improves · via Spinach
• Skin Aging
  Protects against · via Spinach
• Age-Related Macular Degeneration
  Protects against · via Lutein
• Cataracts
  Reduces risk of · via Lutein
• Rheumatoid arthritis
  Improves · via Ginger
• Migraine Headache
  Improves · via Ginger
• Menstrual Pain
  Improves · via Ginger
• Nausea and Vomiting
  Improves · via Ginger
• Prostate cancer
  Protects against · via Ginger
• Heavy Menstrual Bleeding
  Improves · via Ginger
• Premenstrual Syndrome
  Improves · via Ginger
• Motion Sickness
  Improves · via Ginger
• Morning Sickness
  Improves · via Ginger
• Benign Prostatic Hyperplasia
  Protects against · via Ginger
• Menopause symptoms
  Improves · via Ginger
• Inflammaging
  Protects against · via Probiotics
• Immunosenescence
  Protects against · via Probiotics
• Gut Dysbiosis
  Improves · via Probiotics
• Parkinson's disease
  Protects against · via Probiotics

Related Recipes

Other recipes that share compounds or health benefits with this one.

• Harissa Chickpea Stew
  The Young Forever Cookbook
• Coconut Carrot Soup with Crispy Chickpeas
  The Young Forever Cookbook
• Vegetable Sheet Pan Supper
  The How Not to Age Cookbook
• Winter Vegetable Stew
  The How Not to Age Cookbook
• Dr. Fuhrman's Anti-Inflammatory Green Smoothie
  How Not to Age
• Chickpea and Tempeh Breakfast Burritos
  The How Not to Age Cookbook