Curry Tomatoes and Chickpeas with Cucumber Yogurt

The contrast of warm, spiced chickpeas and tomatoes against the creamy, cool cucumber yogurt makes this dish both comforting and refreshing. It’s a symphony of textures and flavors inspired by chana masala and raita but reimagined for a quick, modern meal.

Perfect as a standalone vegetarian dish or paired with fluffy flatbreads or rice, this 20-minute wonder brings together pantry staples and garden-fresh ingredients. Whether you’re cooking for a cozy dinner or entertaining guests, this bowl is sure to impress with its simplicity and depth of flavor.

Full Recipe:

2 cups cherry or grape tomatoes, halved
1 (15-ounce) can chickpeas, drained and rinsed

3 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon ground coriander

1/4 teaspoon ground turmeric
Salt and black pepper, to taste
1 cup plain Greek yogurt

1/2 cup cucumber, finely chopped
1 garlic clove, finely grated
2 tablespoons lemon juice

2 tablespoons fresh cilantro or mint, chopped
Flatbread or rice, for serving

Directions:

In a bowl, mix yogurt with cucumber, garlic, lemon juice, and herbs. Season with salt and refrigerate.
Heat olive oil in a skillet over medium-high heat. Add tomatoes and chickpeas. Cook, stirring occasionally, for 5–7 minutes, until tomatoes soften and begin to burst.

Stir in cumin, coriander, turmeric, salt, and pepper. Cook for 1–2 minutes, until fragrant.
Spread the chilled cucumber yogurt on a serving plate.
Spoon the warm tomato-chickpea mixture over the yogurt.

Serve immediately with flatbread or rice to scoop up the layers.

Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes
Kcal: 290 kcal (approximate) | Servings: 2 servings

History and Origin

Curry Tomatoes and Chickpeas with Cucumber Yogurt draws inspiration from two beloved dishes in Indian cuisine: chana masala (a spiced chickpea curry) and raita (a yogurt-based side dish commonly served to cool down spicy dishes). While the dish itself is a modern interpretation, it remains rooted in these traditional flavors.

Chana masala, a staple of North Indian cuisine, is a hearty dish made from chickpeas cooked in a tomato-based gravy spiced with ingredients like cumin, coriander, turmeric, and garam masala. It’s often enjoyed with rice or flatbreads like naan or roti, and its flavors are rich, bold, and comforting. Raita, on the other hand, is a yogurt-based accompaniment typically served alongside spiced dishes to balance the heat. The yogurt can be mixed with various vegetables, herbs, and spices, making it a versatile cooling side dish.

In the case of this recipe, the idea of pairing chickpeas and tomatoes with cucumber yogurt is an inspired fusion, drawing from these two beloved dishes but simplifying them for a more accessible and quick-to-prepare meal. The combination of cooked chickpeas and tomatoes with the chilled yogurt topping is a perfect balance of hot and cold, spiced and cool—a concept that resonates with the Indian culinary tradition of balancing flavors and textures.

Variations and Adaptations

While the core of this recipe remains relatively simple, there are countless variations you can explore depending on your preferences or what ingredients are available. Here are a few adaptations you might consider:

Spices and Seasonings: The beauty of curry is that it can be as mild or as spicy as you like. For a more vibrant flavor, you can add chili powder or cayenne pepper to the chickpeas and tomatoes. If you prefer a milder version, omit the heat and focus on the earthiness of cumin and coriander.

Adding Vegetables: While the recipe uses tomatoes, you can easily add other vegetables to the mix. Bell peppers, spinach, or zucchini would all complement the chickpeas and tomatoes nicely. These vegetables would add more color, texture, and nutrition to the dish.
Vegan Adaptation: This dish is already a great option for vegetarians, but for those following a vegan lifestyle, the yogurt can be swapped with plant-based alternatives. Coconut yogurt, soy yogurt, or almond yogurt can work well as a substitute. Just be sure to check that the yogurt is unsweetened to maintain the balance of flavors.
Different Legumes: While chickpeas are the star of this dish, you can experiment with other legumes such as lentils, black beans, or kidney beans. Each variety will bring its own unique texture and flavor to the dish.

Herbs and Garnishes: If you’re not a fan of cilantro or mint, feel free to try other fresh herbs like parsley, basil, or dill for the cucumber yogurt topping. These herbs will provide a different nuance to the dish, and the addition of a squeeze of fresh lemon juice will help brighten the flavors even more.

Nutritional Information

This dish is not only delicious but also offers a well-rounded nutritional profile, providing a mix of carbohydrates, protein, fiber, and healthy fats. Here’s an overview of the key nutrients you can expect from a serving of Curry Tomatoes and Chickpeas with Cucumber Yogurt:

Chickpeas: Chickpeas are an excellent source of plant-based protein, making them a great option for vegetarians and vegans. They’re rich in fiber, which promotes digestive health and helps to keep you feeling full longer. Chickpeas are also a good source of vitamins and minerals, including folate, iron, and manganese.
Tomatoes: Tomatoes are a fantastic source of antioxidants, especially lycopene, which has been linked to heart health. They are also high in vitamin C, which supports the immune system, and potassium, which helps regulate blood pressure.
Cucumber Yogurt: The yogurt adds a creamy texture while providing beneficial probiotics, which support gut health. It’s also a good source of calcium and vitamin D, both of which are essential for strong bones. The cucumber adds hydration and is low in calories, making it a perfect ingredient for a light yet satisfying dish.

Spices: The spices used in this recipe, like cumin, coriander, and turmeric, are not just for flavor—they also offer various health benefits. Turmeric, in particular, is known for its anti-inflammatory properties, while cumin and coriander can aid in digestion and boost metabolism.

In terms of macronutrients, a typical serving of this dish contains approximately:

Calories: 290 kcal
Protein: 11g
Carbohydrates: 34g

Fiber: 8g
Fat: 13g
Sugar: 7g

These numbers can vary slightly based on portion size and ingredient substitutions, but the dish remains a balanced and nutrient-dense option.

Serving Suggestions and Pairings

Curry Tomatoes and Chickpeas with Cucumber Yogurt is a versatile dish that can be served in a variety of ways. Here are a few serving suggestions to make the most of this delicious meal:

With Flatbread or Naan: The dish’s creamy yogurt topping and spiced chickpeas pair wonderfully with naan, roti, or other flatbreads. Use the bread to scoop up the chickpeas and yogurt, making for a satisfying and flavorful bite.
On Rice: For a more filling meal, serve the curry chickpeas and tomatoes over a bed of fluffy basmati rice. The rice helps to soak up the flavorful sauce, balancing out the spiciness of the curry.

As a Side: If you’re looking to serve this dish as part of a larger spread, it pairs wonderfully with other Indian-inspired dishes like dal, biryani, or a fresh salad with a tangy dressing.
With a Cold Drink: For a refreshing contrast, serve the dish with a cold beverage like a mango lassi or a chilled mint tea. These drinks complement the flavors of the dish and help to balance out the spiciness.

Tips and Tricks for Success

To make sure your Curry Tomatoes and Chickpeas with Cucumber Yogurt turns out perfectly every time, here are a few tips:

Use Fresh Tomatoes: While canned tomatoes work in a pinch, fresh tomatoes will give the dish a much brighter, sweeter flavor. If using fresh tomatoes, make sure to choose small, ripe ones like cherry or grape tomatoes for the best taste.
Don’t Overcook the Chickpeas: Chickpeas should be heated just enough to warm through and absorb the spices. Overcooking them can cause them to become mushy, which may affect the texture of the dish.

Balance the Yogurt: The yogurt is the key to balancing the spices in the dish. Be sure to taste it before serving and adjust the seasoning if necessary. If you find the yogurt too tangy, a little honey or maple syrup can help mellow it out.
Adjust the Spice Levels: If you prefer your dishes less spicy, start with a small amount of cumin and coriander and gradually add more to taste. The beauty of this recipe is that it’s easily customizable to your preferred spice level.
Chill the Yogurt: Make sure the yogurt is chilled before serving. This helps to create a cool contrast to the warm chickpeas and tomatoes, which is part of what makes this dish so satisfying.

Potential Health Benefits

The ingredients in Curry Tomatoes and Chickpeas with Cucumber Yogurt offer a range of potential health benefits. Here’s a look at some of the positive effects:

Gut Health: The yogurt in this dish is rich in probiotics, which are beneficial bacteria that promote a healthy gut. A healthy gut is essential for digestion, immunity, and overall well-being.

Anti-Inflammatory Properties: The turmeric in this dish contains curcumin, a powerful anti-inflammatory compound that may help reduce inflammation in the body and improve joint health.
Weight Management: The combination of chickpeas and yogurt provides a good balance of protein and fiber, which can help you feel full for longer, making it easier to manage your weight.
Heart Health: The tomatoes, with their high content of lycopene, have been linked to improved heart health. Lycopene is a potent antioxidant that may help reduce the risk of heart disease.

Conclusion

Curry Tomatoes and Chickpeas with Cucumber Yogurt is a delightful dish that combines the bold flavors of spiced chickpeas and tomatoes with the refreshing creaminess of cucumber yogurt. It’s a quick and easy recipe that offers a burst of flavor and nutrition, making it perfect for any occasion. Whether you’re looking for a hearty meal or a light, refreshing side, this dish delivers on all fronts.

So, why not give it a try? With its balance of hot and cold, spicy and cool, this recipe is sure to become a new favorite in your kitchen.