Mild Chicken, Chickpea & Spinach Curry (Combined protein and iron)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A mild, family-friendly curry of chicken, chickpeas and spinach finished with pasteurized yogurt — protein and iron in one pot.
Chicken and chickpeas are a quiet power couple: the meat brings fully absorbable heme iron, the chickpeas pile on plant iron, fiber, and staying power, and the spinach adds even more iron plus folate. Finished with pasteurized yogurt and gentle spices, it's a mild, creamy curry that feeds the whole family — with plenty from baby's development.
🥄 Ingredients
- 🫗 500g skinless chicken breast or thigh, cut into chunks
- 🫗 1 can (400g) chickpeas, drained and rinsed
- 🫗 200g baby spinach
- 🫗 1 onion, finely chopped
- 🫗 2 garlic cloves, crushed
- 🫗 1 tablespoon grated ginger
- 🫗 2 teaspoons mild curry powder
- 🫗 1/2 teaspoon ground turmeric
- 🫗 200g chopped tomatoes (canned)
- 🫗 150ml pasteurized plain yogurt, stirred
- 🫗 1 tablespoon olive oil
- 🫗 Salt to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the oil in a wide pan over medium heat and cook the onion 5 minutes until soft.
Add the garlic, ginger, curry powder, and turmeric; cook 1 minute until fragrant.
Add the chicken and brown lightly on all sides, 3–4 minutes.
Tip in the tomatoes and chickpeas with 200ml water, cover, and simmer 12–15 minutes until the chicken is cooked through, 165°F (74°C).
Stir in the spinach until it wilts, then take the pan off the heat and stir through the yogurt. Season and serve with rice.
⚠️ Common Mistakes
- ✕
Boiling the yogurt, which splits it into curds and whey.
- ✕
Undercooking the chicken — no pink anywhere; check the thickest piece with a thermometer.
- ✕
Adding spinach too early and cooking it to dark mush.
🔄 Variations
Swap half the chicken for extra chickpeas for a chunkier vegetarian bowl.
Use lite coconut milk (fully cooked into the sauce) instead of yogurt if you prefer a dairy-free version.
Serve over basmati rice or with whole-wheat naan to keep the meal filling.
🧊 Storage
- 📦
Keeps 3 days in the fridge and tastes even better the next day.
- 📦
Freezes up to a month; reheat gently so the sauce doesn't separate.
💡 Chef Tips
Tip 1: Stir the yogurt in off the heat so it doesn't curdle into flakes.
Tip 2: Chicken breast keeps the fat lower; thighs are juicier if you'd rather use them.
Tip 3: Mild curry with turmeric keeps it family-friendly — no heat needed while you're pregnant.
Tip 4: A squeeze of lemon at the table helps your body absorb the plant iron from the chickpeas.
❓ FAQ
Q
Is yogurt safe when pregnant? Yes, as long as it's pasteurized plain yogurt, stirred in off the heat.
Q
Why combine chickpeas with chicken? The heme iron from chicken and plant iron from chickpeas work together, and the tomato base plus lemon finish boosts absorption.
Q
How spicy is "mild"? Barely — this is fragrant and creamy, with turmeric for color and antioxidants rather than heat.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →