A quick Indian-inspired chickpea and spinach curry in a fragrant tomato-coconut sauce. Plant-based, high in fiber, and ready in 25 minutes.
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Heat coconut oil in a large pot. Add diced onion and cook 4 minutes.
Add garlic, ginger, curry powder, cumin, and turmeric. Stir 1 minute.
Add diced tomatoes and tomato paste. Cook 5 minutes until thickened.
Stir in coconut milk and drained chickpeas. Simmer 10 minutes.
Add fresh spinach and stir until wilted, about 2 minutes.
Season with salt and a squeeze of lemon.
Serve over brown rice or with sourdough bread.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Methylfolate (5-MTHF) is the bioavailable form, preferred over folic acid especially with MTHFR variants. Pair with B12 to keep the methylation cycle balanced.
Curcumin's bioavailability is poor alone. Pair with the meal's fats AND piperine (black pepper) for up to 20× better absorption.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.