basalfitstage
Recipe

Chickpea & spinach coconut curry

A creamy, gently spiced one-pot curry with chickpeas, tomatoes and spinach. Vegan, gluten-free and freezer-friendly.

Total time
35 min
Servings
4
Calories
378
Protein
14 g
Protein
14 g 14%
Carbs
45 g 45%
Fat
18 g 41%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

4 servings
  • 1 tbspvegetable oil
  • 1 mediumonion, finely chopped
  • 3 clovesgarlic, minced
  • 15 gginger, grated
  • 2 tbspcurry powder
  • 400 gcanned tomatoes
  • 200 gcoconut milk
  • 480 gchickpeas, cooked or canned, drained
  • 150 gspinach
  • 1 tspsalt
  • 10 gcilantro, to serve (optional)

Steps

  1. Heat the oil in a large pot over medium heat. Cook the onion for 6 to 8 minutes until soft and golden.
  2. Add the garlic, ginger and curry powder and stir for 1 minute until fragrant.
  3. Add the tomatoes, coconut milk, chickpeas and salt. Simmer for 15 minutes, stirring now and then, until thickened.
  4. Stir in the spinach until wilted. Taste for salt and top with cilantro.

What a serving gives you

High in Protein (29% DV), Dietary fiber (≥50% DV), Iron (41% DV), Magnesium (32% DV), Phosphorus (25% DV), Potassium (20% DV), Zinc (24% DV), Copper (78% DV), Manganese (103% DV), Vitamin A (22% DV), Vitamin C (31% DV), Vitamin E (≥21% DV), Vitamin K (≥162% DV), Thiamin (B1) (65% DV), Vitamin B6 (26% DV), Folate (75% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories378 kcal108 kcal
Protein14.5 g4.14 g29%
Carbohydrate44.9 g12.9 g16%
Dietary fiber≥14.1 g≥4.04 g≥50%
Total sugars≥9.81 g≥2.81 g
Added sugars≥0 g≥0 g≥0%
Starch≥0 g≥0 g
Water267 g76.4 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat18.2 g5.21 g23%
Saturated fat10.2 g2.91 g51%
Trans fat≥0.014 g≥0.004 g
Monounsaturated fat3.7 g1.06 g
Polyunsaturated fat2.76 g0.792 g
Omega-3 ALA≥0.328 g≥0.094 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium166 mg47.5 mg13%
Iron7.43 mg2.13 mg41%
Magnesium133 mg38.1 mg32%
Phosphorus309 mg88.6 mg25%
Potassium961 mg275 mg20%
Sodium745 mg213 mg32%
Zinc2.67 mg0.765 mg24%
Copper0.699 mg0.2 mg78%
Manganese2.37 mg0.679 mg103%
Selenium≥7.27 mcg≥2.08 mcg≥13%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A197 mcg56.5 mcg22%
Vitamin C28.1 mg8.06 mg31%
Vitamin D0 mcg0 mcg0%
Vitamin E≥3.19 mg≥0.915 mg≥21%
Vitamin K≥194 mcg≥55.6 mcg≥162%
Thiamin (B1)0.778 mg0.223 mg65%
Riboflavin (B2)0.219 mg0.063 mg17%
Niacin (B3)2.11 mg0.605 mg13%
Pantothenic acid (B5)0.65 mg0.186 mg13%
Vitamin B60.435 mg0.125 mg26%
Folate302 mcg86.4 mcg75%
Vitamin B120 mcg0 mcg0%
Choline74.6 mg21.4 mg14%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.146 g≥0.042 g
Threonine≥0.541 g≥0.155 g
Isoleucine≥0.603 g≥0.173 g
Leucine≥0.987 g≥0.283 g
Lysine≥0.89 g≥0.255 g
Methionine≥0.195 g≥0.056 g
Cystine≥0.193 g≥0.055 g
Phenylalanine≥0.727 g≥0.208 g
Tyrosine≥0.373 g≥0.107 g
Valine≥0.622 g≥0.178 g
Arginine≥1.32 g≥0.379 g
Histidine≥0.371 g≥0.106 g
Alanine≥0.62 g≥0.178 g
Aspartic acid≥1.69 g≥0.485 g
Glutamic acid≥2.84 g≥0.813 g
Glycine≥0.598 g≥0.171 g
Proline≥0.584 g≥0.167 g
Serine≥0.675 g≥0.193 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g