Skip to content
RecipeSeeker
Bowl of chickpea and spinach curry over rice with lime wedge
DinnerLunchVeganGluten-free

Chickpea & Spinach Curry

Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.

4.8mg Iron220mcg Folate12g Fiber16g Protein
Jump to recipePin it
Prep15 min
Cook25 min
Calories490 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 40 minutes total

  1. Start the rice

    Get the basmati going first. 12 minutes simmer plus a 5-minute rest times out perfectly with the curry.

  2. Bloom the aromatics

    Heat the oil in a large pot over medium heat. Cook the onion 5 minutes, then add garlic, ginger, curry powder and turmeric and stir 1 minute until deeply fragrant.

  3. Build the curry

    Add the crushed tomatoes, coconut milk and chickpeas. Bring to a gentle boil, then simmer 15 minutes until slightly thickened and the chickpeas have absorbed the spices.

  4. Wilt the spinach

    Stir in the spinach a handful at a time, letting each batch wilt before adding the next (about 3 minutes total). It looks like too much; it isn't.

  5. Finish and serve

    Squeeze in the lime juice, season with salt, and serve over the basmati. A spoonful of yogurt on top is excellent if you eat dairy.

Why this helps

Budget iron from the pantry

Chickpeas cost pennies and deliver 4.8 mg of iron per serving here, paired with vitamin C from tomatoes and lime, which is the combination that makes plant iron actually absorbable. At 220 mcg of folate per bowl, this is also one of the cheapest folate-rich dinners you can make.

All about IronAll about FolateAll about FiberAll about Protein

Nutrition facts

per serving · % DV
  • Calories 490 kcal25%
  • Protein 16g32%
  • Total Carbohydrate 76g28%
  • Dietary Fiber 12g43%
  • Total Sugars 8g16%
  • Total Fat 14g18%
  • Sodium 380mg17%

Vitamins & minerals

  • Iron 4.8mg27%
  • Calcium 110mg8%
  • Magnesium 110mg26%
  • Potassium 800mg17%
  • Vitamin C 22mg24%
  • Folate 220mcg55%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much iron is in chickpea curry?
About 4.8 mg per serving (27% of the daily value). Chickpeas and spinach are both solid plant iron sources, and the tomatoes and lime juice add the vitamin C that helps your body absorb it.
Light or full-fat coconut milk?
Light, as written. Full-fat makes it richer and adds about 60 kcal and 6 g of saturated fat per serving. Worth it for a dinner party, unnecessary for a Tuesday.
Can I use dried chickpeas?
Yes. Soak 200 g overnight and simmer 45-60 minutes until tender, or pressure-cook 15 minutes. They hold their shape better than canned and cost a fraction.
How spicy is this curry?
Mild to medium, depending on your curry powder. Add a fresh chili with the aromatics or a pinch of cayenne at the end if you want real heat.
What can I use instead of spinach?
Chopped kale (add it 5 minutes earlier), or thawed frozen spinach. Squeeze it very dry first or the curry goes watery.
Is it freezer-friendly?
Very. Freeze the curry up to 3 months (freeze rice separately). The spinach softens a bit on reheating but the flavor is unchanged.
How do I add more protein?
Double the chickpeas, or serve over quinoa instead of rice. Both add about 4 g of protein per serving without changing the method.
What rice works best?
Basmati for fragrance. Brown rice adds fiber but needs 20 extra minutes, so start it before you even chop the onion.

Made it? Rate it.

No ratings yet. Be the first to rate “Chickpea & Spinach Curry”.

Tap a star to rate.

Same nutrients, different dish

You might also like

All recipes
Colorful Mediterranean bowl with chickpeas, quinoa, cucumber, tomatoes and feta20 min

520 kcal2 servings

Mediterranean Chickpea Bowl

Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.

12g Fiber5mg Iron210mcg Folate
Bowl of golden lentil curry stew with spinach and a swirl of coconut milk40 min

320 kcal4 servings

Lentil Curry Stew

One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.

5.5mg Iron13g Fiber280mcg Folate
Bowl of creamy red lentil soup with lemon wedge, olive oil swirl and cumin35 min

260 kcal4 servings

Red Lentil Soup with Lemon

Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.

4.5mg Iron12g Fiber270mcg Folate