I constantly need a quick, easy dinner—and I have a feeling you do, too. By the time I’m tearing myself away from work, trying to get on the Peloton, and tackling a few chores around the house, the idea of figuring out dinner at 6 or 7pm when we’re already hungry just sets me up for stress. If that sounds familiar, I hear you! Meal prep helps, and so do super simple recipes made with pantry staples like coconut milk, canned tomatoes, and canned beans. Enter: Chickpea Curry with Coconut Milk and Tomatoes. This one-pot dish is packed with flavor and comes together fast.
.png)
Curry refers to spiced-sauce-based dishes that are common in many countries, including India, Thailand, and South Africa. They can be made with meat or kept vegetarian using a variety of vegetables. Curries from different regions have their own unique flavor profiles, but one common spice blend in Indian-inspired curries is garam masala—a mix of cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg. Some versions also include turmeric or saffron for added depth.
Garam masala is a key player in this Chickpea Curry with Coconut Milk and Tomatoes, and I think you’ll love its bold, savory flavor. Beans don’t have to be plain or boring—when seasoned well, they’re just as flavorful as any meat dish. Curries are one of my favorite easy meal prep options, and I make a variety of them throughout the week. I usually serve them with rice or naan, depending on what I have on hand.
Adding spices to a dish doesn’t just create amazing flavor and aroma—it also boosts its nutritional value. Many spices have antioxidant, anti-inflammatory, and even anti-cancer properties, and may help protect against chronic conditions. I’m all about adding more spices (just flip through my Anti-Inflammatory Diet Meal Prep book and you’ll see what I mean). Honestly, if I had this recipe back when I was writing that book, it definitely would’ve made the cut.
What I love about the spices in this dish is how abundant they are. It starts with a flavorful base of onion, fresh garlic, and ginger. Then comes the garam masala, cumin, and coriander to build warmth and depth. A sprinkle of fresh cilantro on top pulls it all together—bold, vibrant, and packed with health benefits.
Chickpeas (also known as garbanzo beans) are a great source of fiber and plant-based protein. One cup provides about 11 grams of protein and 10 grams of fiber. The soluble fiber in chickpeas supports digestion and can help lower LDL—or “bad”—cholesterol, which may reduce the risk of heart disease. Many of my clients enjoy them tossed on a salad, but they’re also fantastic in soups and curries. In this Chickpea Curry with Coconut Milk and Tomatoes, they take center stage.
Coconut is a rich source of saturated fat and also contains medium-chain triglycerides (MCTs)—a type of fat that’s easier to digest than most others. MCTs may help increase leptin, a hormone that supports satiety and can play a role in healthy weight management. That said, while MCTs are digested a bit differently, the majority of fat in coconut milk is still saturated, so a little goes a long way. That’s why I often use light coconut milk in my recipes—but if you prefer full fat, go for it!
Start by prepping your vegetables: chop the onion, mince the fresh ginger and garlic, and measure out your spices—garam masala, cumin, and coriander. Heat the coconut oil in a large saucepan over medium heat. Add the onion and cook, stirring often, until it softens and starts to brown, about 3 to 4 minutes. Stir in the spices along with ¼ teaspoon of salt, and cook for about a minute to let the flavors infuse into the oil. Add the tomato paste and cook for another 30 seconds. If things start to stick, just add a splash of water—about a tablespoon at a time—to keep everything moving.
Next, pour in the coconut milk, give everything a good stir, and bring the pot to a simmer. Let it cook for about 5 minutes, stirring occasionally, until the mixture thickens slightly. Then remove it from the heat and carefully blend until smooth—either with an immersion blender (my go-to for recipes like this!) or by transferring it to a regular blender. Just a heads-up: if you’re using a standard blender, be cautious when blending hot liquids—steam can build up pressure, so leave a little room for it to escape.
Return the blended mixture to the pot, if needed, and stir in the chickpeas, lime juice, and a bit more salt if necessary. Mix everything together until well combined, then taste and adjust the seasoning to your liking. Divide the curry into bowls and top with chopped cilantro. Not a fan of cilantro? Parsley works great, too.
Coconut-curried chickpeas are incredibly versatile. Pair them with any kind of rice or another grain like quinoa, scoop them up with warm naan, or spoon them over roasted potatoes or a baked sweet potato. A fresh side salad works, too—or simply enjoy the curry on its own!
Can I freeze this curry for later?
Yes! This curry freezes well. Let it cool completely before transferring it to an airtight container. It will keep in the freezer for up to 3 months. When you’re ready to eat, thaw it in the fridge overnight and reheat gently on the stove.
How long will leftovers keep in the fridge?
Stored in a sealed container, leftovers will stay fresh in the fridge for about 4–5 days. The flavors often deepen as it sits, making it even better the next day.
Can I add vegetables to this curry?
Definitely. This recipe is a great base for adding extra veggies. Try tossing in spinach, kale, bell peppers, or cauliflower. Add them after blending the sauce and simmer until tender.
Is this recipe spicy?
As written, the recipe is flavorful but not spicy. If you like a bit of heat, you can add red pepper flakes, a pinch of cayenne, or a chopped chili when you sauté the aromatics.
If you love the idea of an easy curry, I’ve got a couple others for you. I have a Spicy Vegetarian Mango Curry a penne pasta with vegan curried Creamy Cauliflower Alfredo Sauce, and an Instant Pot Lentil Cauliflower Curry as well.
1. Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, until it softens and begins to brown, about 3 to 4 minutes.
2. Stir in the ginger, garlic, garam masala, cumin, coriander, and ¼ teaspoon of salt. Cook for 1 minute, stirring constantly to prevent sticking. At this point, I usually add ¼ to ½ cup of water to keep everything moving smoothly.
3. Add the tomato paste and cook for another 30 seconds, continuing to stir. If the mixture starts to stick or becomes too thick, add another splash of water—about ¼ cup—to loosen it up.
4. Stir in the coconut milk and bring the sauce to a simmer. Cook, stirring occasionally, until the sauce is slightly thickened, about 5 minutes. Remove it from the heat.
5. Puree the sauce with an immersion blender or in a regular blender until smooth (use caution when pureeing hot liquids).
6. Return the sauce to the pot, if needed, and stir in the chickpeas, lime juice, and additional salt to taste. Mix well, then sprinkle with fresh cilantro before serving.
GINGER HULTIN NUTRITION SEATTLE
158 SW 148th St #1012
Burien, WA 98166
Phone: 509-557-0545
Fax: 206-539-0062
Ginger@gingerhultinnutrition.com