Recipe description
June 11, 2026
Chickpea Spinach Curry
A fiber-rich chickpea spinach curry that supports gentle digestion
High Fiber
Protein Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from chickpeas, spinach, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein, greens, and spices that may support digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
1
cup
Spinach
2
cup
Onion soup
1
piece
garlic
2
clove
Curry powder
1
tablespoon
coconut milk
1
cup
Salt
0.5
teaspoon
pepper
0.25
teaspoon
Oil, olive
1
tablespoon
Lemon juice
1
tablespoon
Instructions
1
Heat olive oil in a large pan over medium heat.
2
Add chopped onion and garlic, cooking until soft.
3
Stir in curry powder and cook for another minute.
4
Add chickpeas and spinach, stir to combine.
5
Pour in coconut milk and season with salt and pepper.
6
Let simmer for 10-15 minutes, stirring occasionally.
7
Finish with a splash of lemon juice before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
15 g
Protein
48 g
Carbohydrates
12 g
Fiber
7 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and the nutritional benefits of Chickpea Spinach Curry?
Chickpeas, spinach, onions, tomatoes and spices are the base. Chickpeas provide plant-based protein and fiber; spinach adds iron and antioxidants; spices can support digestion and add flavor.
Is this dish vegetarian or vegan?
Yes. It’s plant-based and dairy-free unless you add a dairy topping.
Is it gluten-free?
Generally yes, as long as you use gluten-free curry powder and avoid gluten-containing thickeners.
How can I customize it with pantry staples?
Use canned chickpeas, frozen spinach, and canned tomatoes; adjust spices to taste; add coconut milk for creaminess if you like.
How should I store leftovers and reheat?
Refrigerate in an airtight container for 3–4 days; reheat gently on the stove or in a microwave.
Can it affect digestion or cause gas?
Legumes can cause gas for some people. Rinse chickpeas well, soak dried beans if applicable, and start with smaller portions.
Is it suitable for kids or picky eaters?
Yes—keep spices mild or serve with plain rice if needed.
Can I freeze it?
Yes, freeze portions for up to 3 months. Freeze before adding any dairy topping.
How can I adjust the spice level?
Use less curry powder or chili; start with a small amount (1/4–1/2 tsp) and taste as you go.
What are quick vs slow-digesting carbs in this dish?
Chickpeas provide slower-digesting carbs; spinach and tomatoes contribute lighter carbs. Serving with whole grains can add slower carbs.
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