Background

The primary goal here is to increase my lycopene consumption, as I was noticing this is one of the antioxidants that Cronometer reported as me needing to focus on.

Ingredients

• 2 cans chickpeas, drained & rinsed

• 2 large onions, finely chopped
• 6 cloves garlic, minced
• 2-inch piece ginger, grated
• 140g tomato paste (concentrated lycopene hit)
• 2 cans (400g) crushed tomatoes
• 2–4 tbsp extra virgin olive oil (for absorption)
• 2 tsp cumin seeds
• 2 tsp ground coriander
• 2 tsp turmeric
• 2 tsp garam masala
• 1 tsp chili powder (optional, adjust to spice tolerance)
• 1 tsp black pepper (enhances absorption of antioxidants)
• 1 tsp lite salt
• Fresh coriander (cilantro), chopped (folate boost)

Directions

• Heat olive oil in a pan. Add cumin seeds and let them sizzle. Add onions, cook until golden. Stir in garlic + ginger. Cook 1–2 min until fragrant.
• Add tomato paste, crushed tomatoes, and spices (coriander, turmeric, garam masala, chilli, black pepper). Simmer ~10 min → this cooking step boosts lycopene bioavailability.
• Use an immersion blender to blend
• Stir in chickpeas and 1/2 cup water. Simmer 15–20 min, stirring occasionally, until thickened.
• Finish with lemon juice and lots of fresh coriander.
• Divide in to 6 servings.

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