Chickpea, Spinach & Tomato Curry with Light Coconut Milk (Protective plant proteins)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A creamy, gently spiced chickpea curry with wilted spinach and tomato, finished with light coconut milk — plant protein that protects.
Chickpeas are the original plant-protein powerhouse: fiber and protein in one pantry staple, with none of the cholesterol of animal protein. Simmered with spinach, tomato, and a measured splash of light coconut milk, they turn into a saucy weeknight curry that tastes indulgent and behaves responsibly.
🥄 Ingredients
- 🫗 1 tablespoon coconut oil or olive oil
- 🫗 1 onion, diced
- 🫗 2 garlic cloves, minced
- 🫗 1 tablespoon grated fresh ginger
- 🫗 2 teaspoons ground turmeric
- 🫗 1 teaspoon ground cumin
- 🫗 1 teaspoon ground coriander
- 🫗 1/2 teaspoon garam masala
- 🫗 2 cans (400g each) no-salt-added chickpeas, rinsed and drained
- 🫗 1 can (400g) no-salt-added diced tomatoes
- 🫗 1/2 cup (120ml) light coconut milk
- 🫗 1 cup (250ml) low-sodium vegetable broth
- 🫗 4 cups (120g) fresh spinach
- 🫗 2 tablespoons lemon juice
- 🫗 Fresh cilantro and black pepper to serve
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 pot over medium heat. Cook the onion 5 minutes until golden at the edges.
Add the garlic, ginger, turmeric, cumin, coriander, and garam masala; stir 1 minute until fragrant.
Add the chickpeas, tomatoes, coconut milk, and broth. Bring to a gentle simmer and cook, uncovered, 15 minutes, stirring now and then.
Add the spinach and cook 2–3 minutes until just wilted.
Stir in the lemon juice; taste and adjust with black pepper.
Serve over a small scoop of brown rice or with warm flatbread, topped with cilantro.
⚠️ Common Mistakes
- ✕
Dumping the spices in with the liquid, where they stay raw and dusty.
- ✕
Cooking the spinach past bright green into mush.
- ✕
Adding salt before the lemon; the acid does most of the heavy lifting.
🔄 Variations
Use lentils in place of chickpeas for a softer texture.
Add cauliflower florets in the last 10 minutes.
Stir in a spoonful of peanut butter for richness and healthy fats.
🧊 Storage
- 📦
Keeps 4 days in the fridge; reheat gently with a splash of water.
- 📦
Freezes up to 3 months.
💡 Chef Tips
Tip 1: Blooming the spices in oil first unlocks their flavor — one minute is all they need.
Tip 2: Light coconut milk keeps the saturated fat in check while the tomatoes carry the body.
Tip 3: Rinsing canned chickpeas well lowers their sodium meaningfully.
Tip 4: Make extra — this curry is better the next day.
❓ FAQ
Q
Is coconut milk heart-healthy? In a light dose, yes — we use half a cup across four servings so the saturated fat stays modest.
Q
Are canned chickpeas okay? Yes, either no-salt-added or regular ones rinsed and drained well.
Q
What makes plant proteins protective? Legume protein and fiber are linked with lower blood pressure and better cholesterol — a real dietary win.
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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 →