RecipesFrom the test kitchen
Chickpea and Spinach Curry with Toasted Besan
A cozy simmer of chickpeas and spinach in a spiced tomato sauce, thickened with toasted chickpea flour.
This weeknight curry leans on pantry staples: canned chickpeas, tomato, and a handful of warming spices. A spoonful of toasted chickpea flour, or besan, thickens the sauce and lends a nutty depth you do not get from tomato alone. Fresh spinach wilts in at the end, folding green color and minerals into every bite. It is a satisfying plant-forward dinner that suits vegetarians and anyone cooking on a budget. Serve it over rice or scoop it up with warm flatbread. The whole pot comes together in about half an hour, and the leftovers taste even better the next day.
Method
- 1
Warm the oil in a wide pot over medium heat and cook the onion until soft and golden, about 6 minutes.
- 2
Add the garlic, ginger, turmeric, cumin, and coriander and stir for 1 minute until fragrant.
- 3
Sprinkle in the chickpea flour and stir constantly for 2 minutes so it toasts and loses its raw smell.
- 4
Pour in the tomato mixture and coconut water, whisking to smooth out any lumps, then bring to a gentle simmer.
- 5
Add the chickpeas and simmer for 12 to 15 minutes, until the sauce thickens and coats a spoon.
- 6
Fold in the spinach a handful at a time and cook just until wilted, about 2 minutes.
- 7
Finish with lime juice, season with salt, and serve hot over rice or with flatbread.
Why this scores well
Original analysis by NutriVerdict
Chickpeas supply plant protein and fiber that give the dish real staying power, while the toasted besan adds even more of both. Spinach folds in vitamin K, folate, and iron for very few calories, and the tomato base contributes vitamin C and potassium. Garlic, ginger, and the spice blend season the pot without added sugar or heavy fat. Built almost entirely from whole plant foods, the plate delivers a broad mix of nutrients per serving.
Tips
- Toasting the besan is the key step; do not rush it, or the sauce can taste chalky.
- For a thinner curry, loosen with a splash of water; for a thicker one, simmer a few minutes longer.
What this plate is built on
This recipe leans on foods that are good sources of protein, magnesium, iron, potassium and dietary fiber. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Cool leftovers and refrigerate in a sealed container for up to 4 days. The flavor deepens overnight as the spices settle. Reheat gently on the stove with a splash of water to loosen the sauce, or microwave in short bursts. It also freezes well for up to 3 months; thaw in the fridge before warming.
Variations and swaps
- Swap the spinach for chopped kale, adding it a few minutes earlier so it softens.
- Stir in a cup of diced sweet potato with the tomato for a heartier, sweeter pot.
- Replace half the chickpeas with cooked brown lentils for a different texture.
What to serve it with
Ladle it over brown rice or quinoa, or serve with warm flatbread for scooping. A cool spoonful of plain yogurt and a scatter of fresh cilantro balance the warm spices. A crisp cucumber salad on the side rounds out the meal.
Note: This is general food information for reference, not dietary advice tailored to any individual.
Frequently asked questions
Can I use dried chickpeas instead of canned?
Yes. Soak 1 cup dried chickpeas overnight, then simmer until tender before adding them at the same stage. They hold their shape well and add a firmer bite than canned.
Is coconut water a good substitute for coconut milk?
Coconut water keeps the curry lighter and slightly sweet rather than rich and creamy. If you prefer a creamier sauce, swap in light coconut milk and reduce the added water accordingly.
How spicy is this curry?
As written it is mild and family-friendly. Add a pinch of cayenne or a sliced chile with the garlic if you want more heat, tasting as you go.
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