Creamy Chickpea and Spinach Curry Bowl
A comforting, gently spiced Indian-inspired curry featuring tender chickpeas and wilted spinach in a rich coconut-tomato broth. Perfect for sensitive digestion, this high-fiber meal is both nourishing and deeply satisfying.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep cans chickpeas (drained)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Rinse the basmati rice until the water…
- 01
Rinse the basmati rice until the water…
Rinse the basmati rice until the water runs clear. Combine the rice, 1 cup of water, and a pinch of salt in a small pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it steam with the lid on.
Look for: the water runs clear
Tap card to mark done - 02
Heat 2 teaspoons of olive oil or…
While the rice cooks, heat 2 teaspoons of olive oil or coconut oil in a large skillet over medium heat. Add the finely chopped yellow onion and sauté until softened and translucent, about 5 minutes.
Look for: softened and translucent
Tap card to mark done - 03
Stir in your pantry spices
Stir in your pantry spices: 1 teaspoon ground cumin, 1 teaspoon turmeric, 1/2 teaspoon ground ginger, and a pinch of black pepper. Cook for 1 minute until highly fragrant.
Look for: highly fragrant
Tap card to mark done - 04
Pour in the diced tomatoes (with their…
Pour in the diced tomatoes (with their juices) and the thoroughly rinsed chickpeas. Bring to a gentle simmer, cover partially, and let cook for 10 minutes so the flavors meld together.
Allow: 10 minutes
Tap card to mark done - 05
Stir in the fresh baby spinach and…
Stir in the fresh baby spinach and coconut milk. Cook for another 2 to 3 minutes until the spinach is completely wilted and the curry is creamy and heated through. Taste and season generously with salt.
Look for: the spinach is completely wilted and the curry is creamy and heated through
Tap card to mark done - 06
Divide the cooked basmati rice and chickpea…
Divide the cooked basmati rice and chickpea curry evenly between two bowls and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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