Creamy Chickpea and Spinach Curry
A comforting and nutritious curry featuring hearty chickpeas and tender spinach simmered in a creamy, dairy-free coconut and tomato sauce. This Indian-inspired dish is packed with plant-based protein and fiber, perfect for a healthy weeknight dinner.
For 4 servings
6 steps. 45 minutes total.
- 1
Step 1
TIPIf you're short on time, you can use canned chickpeas. Be sure to rinse them well to remove excess sodium. - 2
Step 2
- a.Heat coconut oil in a large pot or Dutch oven over medium heat.
- b.Add the chopped onion and sauté for 5-7 minutes, until softened and translucent.
- c.Stir in the minced garlic and grated ginger. Cook for another minute until fragrant.
- 3
Step 3
- a.Add the diced tomatoes, turmeric powder, cumin powder, red chili powder, and the remaining 1/2 tsp of salt.
- b.Stir well and cook for 8-10 minutes, stirring occasionally, until the tomatoes break down and the mixture thickens.
TIPAllowing the tomatoes to cook down properly develops a deep, rich flavor for the curry base. - 4
Step 4
- a.Add the cooked chickpeas and 1 cup of water to the pot.
- b.Stir everything together, bring to a gentle boil, then reduce the heat to low.
- c.Cover and let it simmer for 10 minutes to allow the flavors to meld.
- 5
Step 5
- a.Pour in the light coconut milk and stir to combine.
- b.Add the fresh spinach in batches, stirring until it wilts into the curry.
- c.Cook for another 2-3 minutes until the spinach is tender.
TIPDon't overcook the spinach; it should be just wilted to retain its vibrant color and nutrients. - 6
Step 6
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker curry, gently mash about 1/4 cup of the cooked chickpeas with the back of a spoon before adding the coconut milk.
- 2Use fresh, ripe tomatoes for the best flavor. If they are not in season, high-quality canned diced tomatoes can be used.
- 3Adjust the amount of red chili powder to suit your preference for spice.
- 4This curry tastes even better the next day as the flavors have more time to develop.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
Quick
To save time, use two 15-ounce cans of chickpeas instead of dried. Drain and rinse them well before adding to the curry at step 4.
high proteinHigh protein
Add 1 cup of cubed firm tofu or edamame along with the chickpeas to further boost the protein content.
healthyHealthy
Increase the vegetable content by adding 1 cup of diced carrots, bell peppers, or cauliflower florets with the onions.
kid friendlyKid friendly
Omit the red chili powder for a mild version. You can also blend the sauce before adding chickpeas if your kids are sensitive to texture.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
With a significant amount of fiber from both chickpeas and spinach, this curry supports digestive health, helps regulate blood sugar, and promotes a feeling of fullness.
Rich in Iron
Spinach is well-known for its iron content, which is vital for transporting oxygen in the blood and preventing fatigue. The lemon juice in the recipe helps enhance iron absorption.
Provides Essential Vitamins
This dish is rich in vitamins like folate, Vitamin K, and Vitamin A from the spinach and tomatoes, supporting everything from bone health to vision.
Frequently asked questions
Yes, it's very healthy. It's packed with plant-based protein and fiber from chickpeas, iron and vitamins from spinach, and healthy fats from coconut oil. It's also naturally gluten-free and dairy-free.