Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate, Protein and Fibre.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
A hearty vegan curry rich in iron, folate and protein.
Dinner · Serves 4 · Ready in 35 min · Rich in Iron, Folate, Protein, Fibre
Ingredients
- 400g can chickpeas, drained
- 500g pumpkin, cubed
- 400g can crushed tomatoes
- 1 onion, diced
- 2 handfuls baby spinach
- 1 tbsp curry powder
- 1 tbsp olive oil
- Juice of ½ lemon
Method
- Soften the onion in the oil, then stir in the curry powder.
- Add the pumpkin, chickpeas and tomatoes with a cup of water. Simmer 20 minutes until the pumpkin is soft.
- Stir through the spinach and lemon juice.
- Serve with rice.
Tip: The tomato and a squeeze of lemon add the vitamin C that helps you absorb the plant iron.
Roughly per serve
- Iron: 4.5 mg
- Calcium: 90 mg
- Protein: 14 g
- Folate: 140 µg
- Fibre: 9 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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