A hearty vegan curry rich in iron, folate and protein.
Serves 4 · Ready in 35 min · Rich in Iron, Folate, Protein
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
- Folate: 140 µg
- Protein: 14 g
- Calcium: 90 mg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on iron? Try the Iron Intake Calculator.
- Short on folate? Try the Nutrient Reference Values.
- Short on protein? Try the Protein Needs Calculator.