Recipe
Family vegetable and chickpea curry
One base meal the whole household can eat, with portions adapted per person.
FamilyVegetarian & veganDiabetesBudgetHeart & cardiac
Preparation
35min
Serves
4
Cost per serving
~0.75
budget-friendly
Energy
410kcal
per serving
Ingredients
- 2 tins chickpeas, drained and rinsed
- 1 tin chopped tomatoes, 200 ml coconut milk
- 1 onion, garlic, ginger
- 500 g mixed vegetables (cauliflower, spinach, carrot, peas)
- 2 tsp curry powder, 1 tsp cumin, 1 tsp turmeric
- Rice or flatbread to serve
Method
- 1Fry the onion, garlic and ginger for 8 minutes.
- 2Add the dry spices, then the tomatoes and coconut milk.
- 3Add the vegetables and chickpeas; simmer 15–20 minutes.
- 4Serve with rice — adjust each person's rice portion to their own plan.
Nutrition per serving
410 kcal
15 g protein
55 g carbohydrate
14 g fat
12 g fibre
Low without stock cubes or bought curry paste
Swaps and local substitutions
- Add chicken or paneer for higher protein needs.
- Blend a portion smooth for anyone on a texture-modified diet.
- Use light coconut milk and more vegetables for weight management.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.