Recipe description
March 25, 2026
Turmeric Chickpea Stew
A gentle turmeric chickpea stew to support digestion and fiber diversity.
Anti-Inflammatory
High Fiber
Polyphenol 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 and vegetables supports diverse gut bacteria.
- Contains turmeric and spices with polyphenols to support gut-friendly compounds.
- Balanced with plant-based protein, fiber, and vegetables for steady 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
Bean, red
1
tablespoon
Turmeric
1
teaspoon
Instructions
1
Heat olive oil in a pot over medium heat.
2
Add chopped onion and minced garlic, sauté until soft.
3
Stir in turmeric, salt, and black pepper, cooking for another minute.
4
Add carrot and chickpeas, stirring to combine.
5
Pour in vegetable broth and bring to a boil.
6
Reduce heat and add coconut milk and spinach, simmer for 10 minutes.
7
Serve warm and enjoy the nourishing stew.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
15 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this Turmeric Chickpea Stew vegan and dairy-free?
Yes. It's built with chickpeas, vegetables, and spices, with no dairy or animal products.
Is this recipe gluten-free?
Yes, as written it uses gluten-free ingredients; check packaged seasonings if in doubt.
How many servings does it yield?
About 4 portions, depending on portion size.
How long does it take to make?
About 40–50 minutes from start to finish.
Can I freeze leftovers?
Yes, leftovers freeze well for 2–3 months; thaw and reheat gently.
What should I serve with it for a balanced meal?
Pair with a simple grain like rice or quinoa, or crusty bread, plus a salad.
Can I adjust the spice level or omit turmeric?
Yes. Reduce chili powder or pepper for less heat; you can add more turmeric for color and flavor, or omit it if you prefer.
Can I use dried chickpeas or canned chickpeas?
Canned chickpeas are convenient; if using dried, soak and cook them first, then add to the stew.
Is this recipe suitable for a fiber-forward diet and gut health?
It includes fiber from chickpeas and vegetables and polyphenols in turmeric; a plant-based option that fits a fiber-forward plan.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.