This vegan chickpea curry is not only flavorful but also packed with essential nutrients. Chickpeas are rich in protein, fiber, and iron, promoting muscle health and digestion. Coconut milk adds healthy fats, while the spices (turmeric, cumin) offer anti-inflammatory benefits. This dish provides key vitamins like vitamin C and B6, along with minerals such as potassium and magnesium, making it a nutritious, satisfying meal.
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 can (400g) chickpeas, drained and rinsed
- 1 can (400ml) coconut milk
- 1 can (400g) diced tomatoes
- 1 cup vegetable broth
- Salt and pepper, to taste
- Fresh cilantro, for garnish
- Cooked rice or naan bread, for serving 
Method
1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until soft, about 5 minutes.
2. Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.
3. Add curry powder, cumin, and turmeric, stirring for 1 minute to toast the spices.
4. Stir in the chickpeas, diced tomatoes, coconut milk, and vegetable broth. Season with salt and pepper.
5. Bring the mixture to a boil, then reduce heat and let it simmer for 20 minutes, stirring occasionally.
6. Taste and adjust seasoning if necessary.
7. Serve hot, garnished with fresh cilantro and accompanied by rice or naan bread.
Nutrition Value:
1. 2 tablespoons olive oil
- Calories: 240
- Carbohydrates: 0g
- Protein: 0g
- Fat: 28g (saturated fat: 4g)
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E
- Minerals: None
- Nutritional benefit: Rich in healthy monounsaturated fats, supports heart health, anti-inflammatory properties.
2. 1 onion, finely chopped
- Calories: 44
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Potassium, Manganese
- Nutritional benefit: Antioxidants, anti-inflammatory, supports heart health.
3. 3 garlic cloves, minced
- Calories: 13
- Carbohydrates: 3g
- Protein: 0.6g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Manganese, Selenium
- Nutritional benefit: Antibacterial, antiviral, may reduce blood pressure and improve cholesterol levels.
4. 1 tablespoon grated ginger
- Calories: 5
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin C
- Minerals: Magnesium, Manganese
- Nutritional benefit: Anti-inflammatory, antioxidant, aids digestion, reduces nausea.
5. 1 tablespoon curry powder
- Calories: 20
- Carbohydrates: 4g
- Protein: 1g
- Fat: 1g
- Sodium: 6mg
- Cholesterol: 0mg
- Vitamins: Vitamin E, K
- Minerals: Iron, Magnesium
- Nutritional benefit: Anti-inflammatory, supports digestion, contains antioxidant properties.
6. 1 teaspoon ground cumin
- Calories: 8
- Carbohydrates: 1g
- Protein: 0.4g
- Fat: 0.5g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, C
- Minerals: Iron, Manganese
- Nutritional benefit: Rich in antioxidants, boosts digestion, improves iron absorption.
7. 1 teaspoon ground turmeric
- Calories: 8
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.3g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C
- Minerals: Iron, Manganese
- Nutritional benefit: Known for anti-inflammatory properties, may improve joint and cardiovascular health.
8. 1 can (400g) chickpeas, drained and rinsed
- Calories: 276
- Carbohydrates: 45g
- Protein: 15g
- Fat: 4g
- Sodium: 700mg
- Cholesterol: 0mg
- Vitamins: Vitamin B6, Folate
- Minerals: Iron, Magnesium, Potassium
- Nutritional benefit: High in plant-based protein and fiber, aids digestion, muscle health, and blood sugar regulation.
9. 1 can (400ml) coconut milk
- Calories: 552
- Carbohydrates: 14g
- Protein: 5g
- Fat: 57g (saturated fat: 50g)
- Sodium: 40mg
- Cholesterol: 0mg
- Vitamins: Vitamin C
- Minerals: Iron, Potassium
- Nutritional benefit: Provides healthy fats (MCTs), easily digestible, quick energy source.
10. 1 can (400g) diced tomatoes
- Calories: 76
- Carbohydrates: 16g
- Protein: 4g
- Fat: 0g
- Sodium: 720mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, K
- Minerals: Potassium
- Nutritional benefit: Rich in antioxidants (lycopene), supports heart health and immune system.
11. 1 cup vegetable broth
- Calories: 12
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0g
- Sodium: 800mg
- Cholesterol: 0mg
- Vitamins: A
- Minerals: Potassium
- Nutritional benefit: Adds flavor and essential minerals like potassium, low in calories and fat.
12. Salt and pepper, to taste
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies (depending on amount used)
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Salt enhances flavor, pepper provides antioxidants and may aid digestion.
13. Fresh cilantro, for garnish
- Calories: 1 (per tablespoon)
- Carbohydrates: 0g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, K
- Minerals: Potassium
- Nutritional benefit: Rich in antioxidants, reduces inflammation, provides vitamins A and K.
14. Cooked rice or naan bread, for serving
Cooked Rice
- Calories: 200 (per 1 cup)
- Carbohydrates: 45g
- Protein: 4g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: B6
- Minerals: Magnesium, Phosphorus
- Nutritional benefit: Provides energy from complex carbohydrates and essential B vitamins.
Naan Bread
- Calories: 150 (per piece)
- Carbohydrates: 25g
- Protein: 4g
- Fat: 4g
- Sodium: 400mg
- Cholesterol: 5mg
- Vitamins: B12
- Minerals: Iron
- Nutritional benefit: Source of carbohydrates, protein, and iron for energy and muscle health.
Chef Culinary Creationss
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