One-Pot Chickpea Coconut Curry
Nothing screams cozy winter meal quite like curry and this plant-based chickpea curry is loaded with flavour, spice, protein, and fiber! Enjoy as a diabetes-friendly weeknight meal.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- High-Protein
- Plant-Based
- Vegan
Why Diabetes Friendly?
- Low Glycemic Index: The main ingredients, chickpeas, have a low glycemic index, contributing to slower blood sugar rises.
- Rich in Nutrients: Chickpeas provide essential nutrients like protein and fiber, which can help with blood sugar management by promoting satiety and slowing digestion.
- Healthy Fats: Olive oil and lite coconut milk add healthy fats to the dish, beneficial for heart health and potentially aiding in maintaining stable blood sugar levels.
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Ingredients
- olive oil 1 tbsp
- onion (finely diced) 1 small
- carrot (chopped) 1 medium
- garlic (minced) 3 cloves
- ginger (minced) 1 tbsp
- red bell pepper (chopped) 1
- curry powder 1 tbsp
- cumin (ground) 1 tsp
- coriander (ground) 1 tsp
- turmeric (ground) ½ tsp
- red chili flakes (optional) ½ tsp
- pepper (ground) ½ tsp
- salt ¼ tsp
- tomato (canned, diced ) 14 oz
- coconut milk (canned, lite) 14 oz
- lime zest 1 tsp
- chickpeas (canned, rinsed and drained) 15 oz
For serving
- rice
- cilantro
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Cooking Tips
- Spice Adjustments: Feel free to adjust the level of spices and chili flakes according to your taste preferences for more or less heat.
- Simmering: Letting the curry simmer for 15-20 minutes allows the flavours to meld together and the sauce to thicken slightly, enhancing the overall taste of the dish.
- Serving Suggestions: While rice is a common accompaniment, for a lower-carb option, consider serving with cauliflower rice or alongside a side salad.
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Instructions
- To a large skillet or saucepan, heat oil over medium heat. Add chopped onion and carrot and sauté for 5 minutes or until soft and fragrant.1 tbsp olive oil, 1 small onion, 1 medium carrot
- Stir in minced garlic, ginger, and red bell pepper and cook for an additional 2-3 minutes.3 cloves garlic, 1 tbsp ginger, 1 red bell pepper
- Mix in curry powder, cumin, ground coriander, turmeric, chili fakes (optional), salt, and pepper.1 tbsp curry powder, 1 tsp cumin, 1 tsp coriander, ½ tsp turmeric, ½ tsp red chili flakes, ½ tsp pepper, ¼ tsp salt
- Pour in diced tomatoes, coconut milk, and lime zest. Stir together and bring mixture to a gentle simmer.14 oz tomato, 14 oz coconut milk, 1 tsp lime zest
- Add the chickpeas to the pan and stir to combine with the rest of the sauce.15 oz chickpeas
- Bring heat to low and let the chickpea curry simmer for 15-20 minutes until slightly thickened.
- Serve with brown rice and garnish with cilantro leaves and a squeeze of lime.rice, cilantro
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Notes
- Note that rice is not included in the nutrient analysis.
FAQ
- Can I use fresh tomatoes instead of canned?
Yes, fresh tomatoes can be used. Chop them finely and cook down to achieve a similar consistency to canned diced tomatoes. You may need to add a little water to adjust the sauce's thickness. - How can I store leftovers?
Leftover chickpea curry can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months. Thaw in the refrigerator overnight and reheat gently on the stove or in the microwave. - Is there a substitute for lite coconut milk?
If you prefer a richer curry, you can use full-fat coconut milk. For a lighter version, almond milk mixed with a teaspoon of cornstarch can be used, though the flavour and texture will differ from using coconut milk.
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Nutrition
Per serving
Calories: 345.2kcal
Carbohydrates: 45.2g
Fiber: 11.7g
Sugar: 10.7g
Fat: 13.6g
Saturated Fat: 7.5g
Trans Fat:
Protein: 11.5g
Nutrition Facts
One-Pot Chickpea Coconut Curry
Amount per Serving
Calories
345.2
% Daily Value*
Fat
13.6
g
21
%
Saturated Fat
7.5
g
47
%
Sodium
264.9
mg
12
%
Potassium
717.4
mg
20
%
Carbohydrates
45.2
g
15
%
Fiber
11.7
g
49
%
Sugar
10.7
g
12
%
Protein
11.5
g
23
%
Vitamin C
52.9
mg
64
%
Calcium
118.7
mg
12
%
Iron
5.4
mg
30
%
Magnesium
80
mg
20
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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