Recipe description
June 11, 2026
Mushroom Chickpea Curry
A cozy mushroom chickpea curry that supports gentle gut health.
90%
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 and vegetables.
- Includes polyphenol-rich spices and mushrooms.
- Plant-based, balanced with protein and slow carbohydrates.
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
Mushroom
2
cup
onion
1
piece
garlic
2
clove
Curry powder
2
teaspoon
Oil, olive
2
tablespoon
vegetable broth
1
cup
Salt
1
teaspoon
black pepper
0.5
teaspoon
spinach
1
cup
Instructions
1
Heat olive oil in a large pan over medium heat.
2
Add chopped onion and garlic; sauté for 3 minutes until soft.
3
Stir in curry powder and cook for another minute.
4
Add chickpeas, mushrooms, and vegetable broth; bring to a simmer.
5
Season with salt and pepper, then reduce heat and simmer for 15 minutes.
6
Add spinach and cook until wilted, about 2 minutes.
7
Serve warm with a grain or side of choice.
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Nutrition
460 kcal
Calories
14 g
Protein
60 g
Carbohydrates
12 g
Fiber
9 g
Sugar
14 g
Fat
3 g
Saturated fat
1 g
Salt
FAQ
What is Mushroom Chickpea Curry?
A cozy weeknight curry made with mushrooms, chickpeas, and warm spices; it's plant-based and provides fiber and protein with optional yogurt or fermented toppings.
Is this dish vegan?
It can be vegan if you skip yogurt and choose plant-based toppings; otherwise it’s flexible.
How long does it take to prepare and cook?
About 30–40 minutes from start to finish, depending on prep and stove.
What are the main nutrients in this dish?
Chickpeas provide fiber and protein; mushrooms add texture and prebiotic compounds; spices contribute polyphenols.
Can I customize with other vegetables?
Yes; you can add vegetables like spinach, carrots, bell peppers, or sweet potatoes to boost fiber variety.
Is it gluten-free?
Generally gluten-free if you use a gluten-free curry paste/spice blend and avoid gluten-containing ingredients; check labels.
How should I store leftovers?
Cool, transfer to an airtight container, and refrigerate for 3–4 days.
What should I serve it with?
Pair with a simple grain (rice or quinoa) and optionally yogurt or fermented foods.
How can I adjust the spice level?
Reduce or omit hot peppers for milder curry; add more cumin or coriander for flavor without heat; for more heat, add extra chili.
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