Recipe description
June 11, 2026
Pumpkin Chickpea Curry
Cozy pumpkin chickpea curry that supports gentle digestion and fiber diversity.
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 legumes, vegetables, and pumpkin.
- Includes colorful plant foods and polyphenol-rich spices.
- Balanced with protein from chickpeas and slow-digesting carbs from pumpkin and vegetables.
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
Pumpkin
1
cup
Chickpea
1
cup
Curry powder
2
teaspoon
Coconut milk
1
cup
Onion soup
1
piece
Garlic
2
clove
Ginger
1
teaspoon
Spinach
2
cup
Oil, olive
1
tablespoon
Instructions
1
Heat olive oil in a pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Stir in minced garlic, ginger, and curry powder, cooking for an additional minute.
4
Add pumpkin and chickpeas, stirring to combine.
5
Pour in coconut milk and bring to a simmer, cooking for 15 minutes.
6
Fold in spinach until wilted, and season with salt to taste.
7
Serve warm with whole grains or leafy sides.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
45 g
Carbohydrates
11 g
Fiber
7 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and flavors?
Pumpkin, chickpeas, and curry spices create a creamy, mildly sweet curry with hearty plant-based fiber.
Is this recipe vegan?
Yes. It’s plant-based and dairy-free.
How can I adjust the spice level?
Use milder or hotter curry powder, or add chili flakes to taste.
How can I increase fiber or protein?
Add extra vegetables (leafy greens, carrots) and serve with whole grains like brown rice or quinoa.
How long does it take to make?
About 30 minutes from start to finish.
Can I freeze or store leftovers?
Yes—refrigerate for 3–4 days or freeze for 2–3 months; reheat gently.
What should I serve it with?
Whole grains or leafy greens; finish with herbs or a squeeze of lime.
Is it good for meal prep?
Yes—it's batch-friendly and reheats well for quick lunches.
Are there common allergens to watch?
Dairy-free and gluten-free if you use gluten-free curry powder; check labels. Chickpeas are a legume, which some people avoid.
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