Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate, Fibre and Protein.
- 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.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
A creamy coconut curry with chickpeas and spinach — iron, folate and fibre in a comforting vegan dinner.
Dinner · Serves 4 · Ready in 30 min · Rich in Iron, Folate, Fibre, Protein
Ingredients
- 1 onion, diced
- 2 cloves garlic, crushed
- 1 tbsp curry powder
- 400g can chickpeas, drained
- 400ml can coconut milk
- 3 large handfuls spinach
- 1 tbsp olive oil
- Juice of 1 lime
Method
- Heat the oil and soften the onion and garlic.
- Stir in the curry powder for 30 seconds until fragrant.
- Add the chickpeas and coconut milk and simmer for 15 minutes.
- Stir through the spinach until wilted, then finish with lime juice.
Tip: Finish with a squeeze of lime or lemon — the vitamin C helps you absorb the iron from the chickpeas and spinach.
Roughly per serve
- Iron: 4 mg
- Protein: 14 g
- Folate: 140 µg
- Fibre: 10 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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