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Nutrition score

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🥗
Chickpea & spinach curry
39 Nutrition score
Lunch 🥄 10 min prep 🔥 20 min cook 👤 3 servings

A quick, fragrant curry with creamy chickpeas, iron-rich spinach and a spiced tomato base. Serve with brown rice.

vegan high iron high protein gluten free
Ingredients (per serving)
Method
  1. 1 Fry diced onion and garlic in a little oil until golden.
  2. 2 Add curry powder, garam masala and cumin — stir 1 minute.
  3. 3 Add canned tomatoes and chickpeas. Simmer 15 minutes.
  4. 4 Stir in spinach and cook until wilted (2-3 minutes).
  5. 5 Serve over brown rice with fresh coriander.

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Nutrition per serving
327 kJ
Energy (kJ)
125 kcal
Energy (kcal)
21.2 g
Carbohydrate
6.8 g
Protein
3.7 g
Fibre (NSP)
3.6 g
Total Sugars
2 g
Fat
13.5 mg
Sodium
0.03 g
Salt
Micronutrient
Potassium 553 mg
Phosphorus 141 mg
Chloride 112 mg
Folate 87.6 µg
Calcium 80.8 mg
Magnesium 68.4 mg
Vitamin A (RAE) 59.2 µg
Vitamin C 22 mg
Selenium 17.9 µg
Vitamin K 4.3 µg
Iron 2 mg
Niacin (B3) 1.6 mg
Manganese 1.3 mg
Vitamin E (alpha-TE) 1.3 mg
Zinc 1.2 mg
Pantothenic Acid (B5) 0.494 mg
Vitamin B6 0.31 mg
Copper 0.232 mg
Thiamin (B1) 0.183 mg
Riboflavin (B2) 0.086 mg
Minerals
Iodine 3.5 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.859 g
Monounsaturated fat 0.398 g
Saturated fat 0.262 g
Sugars (breakdown)
Glucose (dextrose) 1.3 g
Fructose 1.3 g
Sucrose 0.957 g
Lipids
Cholesterol 0.027 mg
Carbohydrate (breakdown)
Starch 18.5 g
Amino acids
Glutamic acid 1 g
Aspartic acid 0.635 g
Leucine 0.451 g
Arginine 0.424 g
Lysine 0.416 g
Valine 0.33 g
Phenylalanine 0.301 g
Isoleucine 0.264 g
Serine 0.262 g
Alanine 0.249 g
Proline 0.244 g
Threonine 0.233 g
Tyrosine 0.202 g
Glycine 0.202 g
Histidine 0.145 g
Methionine 0.1 g
Cysteine 0.081 g
Tryptophan 0.076 g
Carotenoids
Lutein + Zeaxanthin 3333 µg
Beta-carotene 698 µg
Proximate
Water 153 g
Vitamins
Biotin (Vitamin B7) 1.9 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.982 g
Omega-3 (Alpha-linolenic acid) 0.172 g
Flavonols
Quercetin 10.5 mg
Isorhamnetin 1.2 mg
Myricetin 0.774 mg
Kaempferol 0.257 mg
Flavones
Apigenin 0.069 mg
Luteolin 0.051 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.021 mg
Anthocyanins
Delphinidin (total glycosides) 1.1 mg
Cyanidin (total glycosides) 0.851 mg
Pelargonidin (total glycosides) 0.005 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0.001 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.