Chickpeas (also commonly known as garbanzo beans) are fast becoming a new favorite legume of mine.  When cooked, they have a unique chewy texture different to many in the legume family, and are lip-smackingly delicious especially if seasoned right. Have cooked chickpeas on hand or canned chickpeas in your pantry, but don’t know how to turn them into a satisfying meal? Well, try this Easy Vegan Curried Chickpeas & Mushrooms recipe!

This fast and simple plant-based dish is one that you can serve your family in a pinch of time for lunch or dinner with less than ten ingredients. Make a double portion if you have more in your family, or freeze the extras. Nutrition wise, chickpeas are really power packed with nutrients. Just one cup of cooked boiled unsalted chickpeas already provides 269 calories, 14.5 grams protein, 12.5 grams of fiber, 4.7 milligrams of iron and is a good source of phosphorus and potassium. Chickpeas are extremely versatile in the kitchen and have a distinctive taste and texture different from other dried beans.  To learn more about chickpeas and how to prepare dry chickpeas for cooking, read here. Jump to Recipe

Make this Easy Vegan Curried Chickpeas & Mushrooms dish as a bulk meal prep recipe at the beginning of the week, or whip it up as part of a nutritious fast weeknight meal to pair with your grain or gluten-free alternative of choice to feed a hungry family.  Some examples of great pairings are with rice, couscous, quinoa, barley, or even mixing this dish with cooked whole grain pasta noodles or rice noodles to make a flavorful dry noodle entree.

5 from 1 vote
Easy Vegan Curried Chickpeas & Mushrooms
Prep Time
10 mins
Cook Time
15 mins
 
grain or gluten-free alternative of choice!
Course: Breakfast, Main Course, Side Dish
Cuisine: Indian
Servings: 2 people (makes 2 1/4 cups total)
Calories: 350 kcal
Author: @dietitian_mom
Ingredients
  • 1 tablespoon canola oil divided (or other vegetable oil)
  • ½ cup diced onion [60 g]
  • ½ cup sliced carrots [50 g]
  • 1 ¾ cups cooked chickpeas (or a 15.5 oz or 439 g can of chickpeas, rinsed and drained)
  • 2 cups sliced white button or Cremini mushrooms [150 g]
Seasonings
  • 1/16 teaspoon ground black pepper
  • ¼ teaspoon ground thyme
  • ¼ teaspoon salt
  • ½ teaspoon curry powder (add more if desired)
Instructions
  1. Drain and rinse a 15.5 ounce can of chickpeas well (if no pre-cooked chickpeas are available to use) and measure the amount to use in the recipe. Want to cook your own from dried chickpeas? See instructions on how to do so here.

  2. Slice the onion and carrots.
  3. Heat up half a tablespoon of oil in a large skillet on medium heat. Once the oil is hot, sauté the diced onion pieces and carrots in the oil for 2-3 minutes, or until the onion pieces are soft and translucent.
  4. Move this carrot and onion mixture to the side of the skillet, and place the remaining half tablespoon of oil into the bottom of the skillet.
  5. Add in the sliced mushrooms on top of this added oil, then stir to mix the mushrooms with the oil briefly once or twice. Sprinkle on the ¼ teaspoon of ground thyme over the mushroom slices, then let the entire mixture sit and cook untouched for 5 minutes in the skillet. You may turn the heat setting down slightly if the onions look like they are getting burnt.
  6. After 5 minutes, stir to briefly mix the mushrooms, then let cook again for 1-2 minutes.
  7. Add in the chickpeas on top and sprinkle on the remaining seasonings, then let the contents cook for 2-3 minutes, until the chickpeas are heated through.
  8. Stir to combine the contents together, taste and adjust seasonings as desired. Ready for enjoying!
Recipe Notes

If you use unsalted home cooked chickpeas instead of regular canned chickpeas in this recipe, you may need to double the amount of salt added to the cooked mixture before serving. Taste and adjust seasonings as per your preference.

 

Add more curry powder if you desire a stronger ‘curry’ taste!

 

For an oil-free recipe, instead of the tablespoon of cooking oil used in this recipe, substitute with a ¼ cup of vegetable broth (heated until hot) before sautéing the onions, carrots and mushrooms with it.

Nutrition Facts
Easy Vegan Curried Chickpeas & Mushrooms
Amount Per Serving
Calories 350 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 330mg14%
Potassium 884mg25%
Carbohydrates 50g17%
Fiber 14g58%
Sugar 12g13%
Protein 17g34%
Vitamin A 5385IU108%
Vitamin C 9mg11%
Calcium 90mg9%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

This Easy Vegan Curried Chickpeas & Mushrooms dish works wonderfully for the whole family because if the canned or home cooked chickpeas used in this recipe are well cooked through, they also end up being soft and easy for little toddler fingers to pick up and enjoy. Young fingers may enjoy the soft carrots too. Make this dish and you get the bonus of delicious smells emanating from the kitchen as you cook it!

2 Replies to “Easy Vegan Curried Chickpeas & Mushrooms”

  1. Love everything that includes curry! I’m also trying to switch to a healthier lifestyle and started to mine for healthy recipes like yours. Also, I started a marathon training with SportMe, and I managed to get rid of some pounds. Your blog posts are super inspiring for me in this phase, thanks!

    1. Hello, thanks for stopping by! So glad to hear these recipes and posts are helpful to you as you embark on a healthier lifestyle. All the best to you on your upcoming marathon! 🙂

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