We’ve all heard the saying “you are what you eat” and yesterday my post focused on a recent article about how, more than ever, food defines social class in America more than the clothes you wear or the car you drive. Basically, the food that is available and affordable to the vast majority of Americans is processed foods and not organic, sustainable, fresh fruits and vegetables. We hope to change that, but it’s going to take time and a change in the mindset of many.
Meanwhile, it is possible to eat healthy on a limited budget without spending hours in the kitchen. One of the most nutritious foods that even finicky eaters like in one form or another is tomatoes AND it’s on the shelves of every store from big box retailers to small neighborhood markets and quick stops. When I was growing up, I really didn’t like tomatoes – even though they were homegrown and organic from our own garden. But I did love a bowl of chunky chili or my mom’s comforting beef stew on a frigid winter’s eve. It wasn’t until much later in life that I realized how utterly sweet and luscious those tomatoes were and started planting a garden just so I could eat a juicy, red (or yellow) meaty tomato!
Whether you eat them raw or canned*, tomatoes are a significant source of fiber, Vitamin C and the antioxidant lycopene. Research results were presented at the American Dietetic Assocation’s Food and Nutrition Conference and Expo in November, suggesting that the nutrients in tomatoes may have a measurable impact on heart disease prevention. Since cardiovascular disease is the number one killer in the U.S., this is a VERY important finding in helping us pave the way toward heart disease prevention! Heart disease has directly affected our family, and more than likely, many of you reading this.
My husband was relatively young when he had bypass surgery, he ate healthy home-cooked meals and exercised regularly. In fact, his first heart attack struck him while he was on his regular 26 mile bike ride. In the words of his cardiologist, he had three strikes against him: he was male, over 40 and had heart disease in his family. So start eating some tomatoes – in soup, salsa, chili, stew, pasta, pizza, or hey, even ketchup (minus the sugar and corn syrup please).
So let’s get to the recipe! I created this curry using Hunt’s diced tomatoes because it’s a brand that all stores carry. Not only did this take less than 15 minutes to prepare, but it filled the house with an exotic aroma, and has the added benefit of 6 grams of fiber from garbanzo beans 🙂 I served it with spinach Bolani but its also great with pita bread or naan (which you can buy at Trader Joe’s for $2.99).
Chickpea Curry
1 onion
2 cloves garlic
2 tablespoons olive oil
2 tablespoons Madras Curry*
1- 14 oz. can chickpeas (garbanzo beans)
1 14 oz. can of Hunts diced tomatoes
1 teaspoon Ras el Hanout or garam masala
1. Cut onion in half and thinly slice crosswise. Heat olive oil in a pan over medium high heat (I sprinkle with some red pepper flakes). Cook onions for 2-3 minutes, then add the garlic. Continue cooking until onions are soft.
2. Add the curry powder. Stir to coat onions and cook for another minute.
3. Add chickpeas and undrained tomatoes. stir until combined. Cover and simmer over low heat for 20 minutes. Stir in Ras el Hanout or garam masala. Simmer another 10 minutes to meld flavors.
4 Servings as a meal, add a green salad or brown rice if you desire. Great as an appetizer, too.
Enjoy 🙂
*Note: Research published in the British Journal of Medicine actually shows the body more readily absorbs lycopene from canned tomato products vs. fresh tomatoes, I was skeptical when I first read this, but it’s published in a medical journal here if you want to read it.
Disclosure: I was paid to write this post, Yay! Still, my opinions are my own.
Now that is a fast food dinner we all can get on board with!!!
Believe it or not, cooking some foods does help with the absorption of various nutrients – just as including a bit of fat with our greens helps us better absorb some of the vitamins and minerals in the greens.
@Nancy – Thanks! And, yes, I read that also (re: salad dressings) while I was reviewing clinical nutrition abstracts 🙂
I loooove tomatoes! I used to eat them like apples growing up, just bite right into them 🙂 Even now, my family eats a lot of tomatoes, both fresh and canned, plain or in dishes. I am often surprised at the number of people who don’t like tomatoes (really I feel bad for them), but I hope they will make more of an effort when they realize how healthy they are!
This would be the perfect lunch for me…very appetizing and tasty.
The curry would help me clear my congestion and my pesky cold would be history.
I’ve been putting a generous drizzle of olive oil and a dash of cayenne pepper on my minestrone with lots of tomato. They all work splendidly together ;o)
Have a great week,
Claudia
@Victoria – totally agree 🙂
@Foodessa – Thanks and hope you feel better!
What a great curry recipe. I love tomatoes, whole, raw, cooked, stewed you name I’ll eat it. All the health benefits are a great bonus. It is sad that food is defining class line. Healthy food should be available to everyone, it is a basic human right.
quel joli curry !! j’en ferais bien mon déjeuner.
This sounds like a great dish. I love chickpeas and tomatoes. Yes, healthy, delicious, and nutritios food can be cooked at home 🙂
The curry looks fantastic, and I love the tomatoes in there! This time of year (when winter tomatoes are at their worst) I always go with canned over fresh.
Your husband is now the 3rd or 4th person I’ve heard of who had a heart attack while on a bike ride–all healthy, strong men. Glad your husband is fine. I’ve always been careful of what I serve at home but recipes get old and boring. I’ve always got the ingredients for this dish in my pantry and I bet my husband would love it. Thanks!
Your husband’s misfortune is such a cautionary tale. I don’t like raw tomatos, but love this dish. Thank goodness for the ability to preserve summer’s bounty.
This is the third chickpeas recipe I’ve seen this week. I love tomatoes and the addition of curry you put in there! I like what you say – food defines social class in America more than the clothes you wear or the car you drive – that’s so true!
Not only is this delicious and nutritious…but affordable too! Canned tomatoes are so easy to access (as are canned garbanzo beans). I adore curries, and we are a big fan of beans around here. This looks delicious! I’m so sorry to hear about your husband’s health problems…but I’m glad that these red fruits can help. Thank you so much for sharing, sweet friend. I hope you have a wonderful Thursday!
What a great vegetarian dish. I need to prepare more of those starting the first of the year. 🙂
BTW, just saw my blog on your blogroll. Thank you so much. 🙂