Hearty Chickpea & Spinach Coconut Curry Jar - 28/09/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Coconut Curry Sauce:

• 1.5 cans (600ml) coconut milk
• 1 can (400g) chopped tomatoes
• 2 tbsp olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp curry powder
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper

For the Chickpea & Veggie Base:

• 1.5 cans (600g) chickpeas, drained & rinsed
• 2 large carrots, diced
• 1 small red bell pepper, diced
• 150g baby spinach

For the Grain Base:

• 300g cooked basmati rice (50g per jar)

For the Toppings (Add Before Serving):

• 6 tbsp chopped fresh coriander
• 6 tbsp toasted coconut flakes

For Layering in the Mason Jars:

Bottom Layer (Flavorful Coconut Curry Sauce):

• Divide the coconut curry sauce evenly among the jars.

Second Layer (Protein-Packed Chickpea & Veg Mix):

• Add chickpeas, carrots, red bell pepper, and spinach.

Third Layer (Grain Base):

• Add 50g cooked basmati rice per jar.

Top Layer (Crunchy & Fresh Toppings - Add Before Serving):

• Chopped fresh coriander and toasted coconut flakes for extra flavor.

Instructions:

1. Prepare the Coconut Curry Sauce:

   • Heat olive oil in a large pan over medium heat.
   • Add chopped onion, garlic, and ginger and sauté for 3–4 minutes.
   • Stir in curry powder, cumin, turmeric, smoked paprika, salt, and black pepper. Cook for 1 minute.
   • Add chopped tomatoes and coconut milk, then simmer for 10 minutes, stirring occasionally.

2. Prepare the Chickpea & Veggie Base:

   • Add chickpeas, diced carrots, and red bell pepper to the curry sauce.
   • Simmer for 10 more minutes until the veggies are tender.
   • Stir in baby spinach at the end and let it wilt.

3. Cook the Rice:

   • Rinse basmati rice and cook according to package instructions. Let cool before layering.

4. Assemble the Mason Jars:

   • Bottom Layer: Pour coconut curry sauce into each jar.
   • Second Layer: Add chickpeas, carrots, red bell pepper, and spinach.
   • Third Layer: Add cooked basmati rice.
   • Top Layer: Store chopped coriander and toasted coconut flakes separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and microwave for 2–3 minutes until warm.
• Top with fresh coriander and toasted coconut flakes before serving.

Cooking Time:

⏱ 35 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~500 kcal
• Protein: ~20g
• Carbohydrates: ~55g
• Fat: ~18g
• Fiber: ~12g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Coconut Milk (100ml): £0.25
• Chopped Tomatoes (100g): £0.12
• Olive Oil (½ tbsp): £0.08
• Onion (⅙): £0.05
• Garlic (½ clove): £0.04
• Ginger (⅙ tbsp): £0.05
• Curry Powder, Spices, Salt & Pepper: £0.10
• Chickpeas (100g): £0.12
• Carrot (⅓): £0.08
• Red Bell Pepper (⅙): £0.10
• Baby Spinach (25g): £0.20
• Basmati Rice (50g): £0.15
• Fresh Coriander (1 tbsp): £0.08
• Toasted Coconut Flakes (1 tbsp): £0.10

💰 Total Cost per Jar: ~£1.52
💰 Total Cost for 6 Jars: ~£9.12