Vegetable and Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Vegetable and Chickpea Curry
45 min.
6
290kcal

Suggestions


Looking for a delicious and health-conscious meal that’s perfect for any time of the day? Look no further than this vibrant Vegetable and Chickpea Curry! Packed with nutrients, it's not only vegetarian but also vegan, gluten-free, and dairy-free, making it a wonderful choice for the whole family, no matter their dietary preferences.

This curry is a delightful explosion of flavors and colors, featuring an array of fresh vegetables such as spinach, green beans, and carrots, all simmered together with protein-rich chickpeas in a creamy coconut milk base. The marriage of spices—curry powder, fresh ginger, and zesty serrano chile—creates a warm and inviting aroma that will have your taste buds tingling with anticipation.

With just 290 calories per serving, this dish is not only satisfying but also very healthy, earning an impressive health score of 81. Whether you serve it as an antipasti, appetizer, or a light snack, it’s a guaranteed crowd-pleaser. And with just 45 minutes of prep and cooking time, you’ll have a nutritious, hearty meal ready in no time. Pair it with lemon wedges for an extra burst of freshness, and watch as this delightful curry brings everyone together around the table. Don’t miss out on this culinary adventure that embraces wholesome ingredients and exciting tastes!

Ingredients

  • cups baby spinach fresh
  • 1.5 cups baking potato cubed peeled
  • 0.3 teaspoon pepper black
  • teaspoon brown sugar 
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup carrots ()
  • cups chickpeas cooked (garbanzo beans)
  • tablespoon curry powder 
  • teaspoon ginger fresh grated peeled
  •  garlic cloves minced
  • cup cut green beans (1-inch)
  • cup bell pepper diced green
  • 0.1 teaspoon ground pepper red
  •  lemon wedges 
  • cup coconut milk light
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.5 teaspoon salt 
  •  serrano chile minced seeded
  • 14 ounce vegetable broth canned

Equipment

  • frying pan
  • slow cooker

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and carrot; cover and cook 5 minutes or until tender.
  3. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.
  4. Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender.
  5. Add spinach and coconut milk; stir until spinach wilts.
  6. Serve with lemon wedges.

Nutrition Facts

Calories290kcal
Protein14.75%
Fat21.7%
Carbs63.55%

Properties

Glycemic Index
82.47
Glycemic Load
13.73
Inflammation Score
-10
Nutrition Score
29.174347587254%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
1.72mg
Isorhamnetin
2mg
Kaempferol
1.37mg
Myricetin
0.2mg
Quercetin
10.19mg

Nutrients percent of daily need

Calories:290.01kcal
14.5%
Fat:7.35g
11.3%
Saturated Fat:2.89g
18.07%
Carbohydrates:48.41g
16.14%
Net Carbohydrates:36.93g
13.43%
Sugar:12.89g
14.32%
Cholesterol:0mg
0%
Sodium:615.68mg
26.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.23g
22.47%
Vitamin A:5541.46IU
110.83%
Vitamin K:95.44µg
90.9%
Manganese:1.4mg
69.77%
Vitamin C:50.61mg
61.34%
Folate:208.36µg
52.09%
Fiber:11.48g
45.92%
Vitamin B6:0.58mg
28.99%
Copper:0.55mg
27.4%
Iron:4.87mg
27.07%
Potassium:939.85mg
26.85%
Magnesium:92.03mg
23.01%
Phosphorus:227.35mg
22.74%
Vitamin B1:0.26mg
17.55%
Vitamin E:2.37mg
15.82%
Zinc:1.89mg
12.62%
Calcium:121.27mg
12.13%
Vitamin B3:2.36mg
11.79%
Vitamin B2:0.19mg
10.95%
Vitamin B5:0.77mg
7.66%
Selenium:4.48µg
6.41%
Source:My Recipes