Today’s recipe brings together three magnesium rich ingredients into a quick, hearty vegetarian curry that is perfect for a midweek supper. If you read yesterday’s post Are you getting enough magnesium? What your skin may be telling you, then you will know that the average Western diet contains 30-40% less magnesium than it did 25 years ago. A single serving of this delicious curry will provide 50% of the recommended daily amount of magnesium, along with numerous antioxidants and phytonutrients.
This recipe should provide approximately 150 mg of magnesium per serving if you use canned chickpeas. If you serve this with rice then a 300g portion of cooked, brown rice will provide another 129 mg of magnesium. If you swap that rice for steamed quinoa then you will boost the magnesium even more: a 300 g serving of cooked quinoa provide a massive 191 mg of magnesium.
You maybe wondering if buying dried chickpeas to cook yourself is better than buying ready-to-eat canned chickpeas. Nutritionally, there is a difference, but it is not as significant as some articles would have you believe. For example, canned chickpeas contain more vitamin b6, but less iron than the equivalent serving of chickpeas prepared from scratch. As far as magnesium goes, canned chickpeas have about 10% less, but as you can see from above this will not prevent this recipe providing a fantastic magnesium boost. Canned chick peas are quick, easy and without doubt packed full of nutrients.
Ingredients[pullquote]This recipe should provide approximately 150 mg of magnesium per portion. If you serve it with quinoa, then that figure could jump to a massive 341 mg[/pullquote]Serves 4
- 40ml virgin coconut oil
- 1 tsp black mustard seeds
- A small sprig of curry leaves, leaves shredded
- 200g onions, roughly chopped
- 100g cashew nuts
- 4 blanched and skinned tomatoes
- 30g ginger, grated
- 800g cooked or tinned chickpeas
- 1 tsp turmeric
- 4 tsp chilli powder
- 3 tsp ground coriander
- 200g kale, stalks removed and leaves shredded
- Salt, to taste
- 75ml coconut milk
- 300ml water
- A handful of coriander leaves, roughly chopped
1 Heat the oil in a heavy-based pan, add the mustard seeds and, once they start to crackle, add the curry leaves. Stir in the onions and fry until softened. Add the cashews and the roughly chopped tomatoes and fry for a couple of minutes, then add the ginger and fry for a few seconds. Finally, tip in the chickpeas and fry for another 2 minutes.
2 Stir in the turmeric, chilli powder and ground coriander, then add the kale and salt, to taste. Cook for 30 seconds, then pour in the coconut milk and water, then cover and cook gently for 20 minutes.