A note on spices: yes, they're expensive, but they add the most wonderful flavor to any meal. I currently have 43 different spices in my kitchen cabinet - who says vegans can't eat diversely?
As for this recipe, it comes together really quickly once you start to cook, so I recommend doing all the prep work before you start things over the stove. Because it's so quick, it makes a great weeknight meal for one or two people.
Heat a teaspoon of peanut oil over medium heat in a medium skillet. Add 1/2 a tsp. cumin, 1/4 tsp. coriander, 3 whole cardamom pods, one cinnamon stick and one bay leaf, and cook for about 30 seconds until it becomes fragrant. Stir in 3/4 cup of chopped onion and saute for 2 minutes. Add 2 minced garlic cloves and a teaspoon of ground ginger and saute another 30 seconds. Add in a teaspoon of garam masala (an indian spice blend) and saute another 10 seconds.
Add half a cup of water, a quarter cup of chopped plum tomato, one can of drained chickpeas and a 1/4 tsp. salt. Let it come to a simmer and cook it for five minutes.
Remove from heat and remove the cinnamon stick and bay leaf; add 1/4 cup of chopped cilantro and 1/2 cup of plain soy yogurt. Soy yogurts, much like the cheeses, have made tremendous progress over the past few years - they don't have that chalky taste anymore like they did when I first became vegan. My favorite of the plain flavor soy yogurts is by Whole Soy.
(They also, incidentally, make great vegan ice cream, but we'll save that for dessert...)
Anyway, now you're done. You have two, one-cup servings, at 270 calories each.
plum tomato $1.25
canned chickpeas $0.99
plain soy yogurt $0.99
the only spice I needed to buy this time around were the cinnamon sticks, but they'll generally run you about $4 a pop. Still, I highly recommend building up that spice cabinet!
The Vegan Pantry
- Vegan yogurt - Whole Soy http://www.wholesoyco.com/
- Vegan milk - Silk http://www.silksoymilk.com/
- Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
- Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
- Vegan Eggs - Ener-G http://www.ener-g.com/
- Vegan Butter - Earth Balance http://www.earthbalance.net/product.html