Hearty, meat-free meals are good for the body and soul as the cooler weather sets in.

Adding vegetarian dishes to your weekly meal plan featuring vegetables, legumes, beans, wholegrains, fruits, nuts and seeds is believed to help reduce the risk of heart disease, type 2 diabetes, obesity and some types of cancer.

This simple and quick curry can be made from pantry staples and is a go-to for a satisfying mid-week meal.

The recipe can be doubled to feed a crowd or used as is for an easy dinner for two. Serve with various accompaniments such as warm flat breads, cous cous or wild rice to modify the dish.

Tuck in and enjoy!

Ingredients

1 medium brown onion

1 tablespoon coconut oil

2 teaspoon minced garlic

1 teaspoon minced ginger

1 tin chickpeas, drained

1 tin diced tomato

½ teaspoon cumin

¼ teaspoon chilli powder

½ teaspoon turmeric

½ teaspoon cayenne pepper

1 tin light coconut milk

Salt and pepper (to season)

Brown rice, to serve

Plain natural yoghurt, to serve (optional)

Fresh coriander, to serve (optional)

Method

Place the brown rice into a pot or rice cooker and prepare according to the directions on the packaging.

While the rice is cooking, you can make the curry.

Place a heavy based pot on the stove on medium heat and add coconut oil. Dice the brown onion finely, place in the pot, and cook until translucent.

Add the garlic and ginger, and cook until fragrant. Add all spices and stir into the onion.

Drain the chickpeas and add to the spiced onion mix. Add the can of tomatoes and allow to simmer for 10 minutes. Add the coconut milk and simmer for a further 10 minutes.

Turn off the heat and remove the pot from the stove. Check on the rice.

Once both are ready, serve the curry with the rice and top with a dollop of plain yoghurt and fresh coriander.

Makes 2 serves.