Garlic-Free Coconut Chickpea and Spinach Curry
A fragrant, comforting curry made with creamy coconut milk, warm spices, canned chickpeas, and tender spinach. Designed to yield six practical servings while completely avoiding garlic and onion.
Prep
10 min
Cook
20 min
Total
30 min
Makes
6 servings
Created together. Shared with you.
Made by Kyla + Lila
Kyla created this recipe with Lila and shared it with the perimenopause community.
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours 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
Oven · Large skillet
Time saver
If preparing meals ahead for the week, keep the plain yogurt separate and add it right before eating to prevent thinning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Measure 1 tbsp olive oil into a…
- 01
Measure 1 tbsp olive oil into a…
Measure 1 tbsp olive oil into a large skillet or Dutch oven set over medium heat (around 350°F / 175°C).
Tap card to mark done - 02
Add 1 tbsp curry powder and 1…
Add 1 tbsp curry powder and 1 tsp ground turmeric to the warmed oil. Stir constantly for 30 seconds until aromatic to bloom the spices.
Look for: aromatic to bloom the spices
Tap card to mark done - 03
Pour in one 14
Pour in one 14.5 oz (411g) can of diced tomatoes (with juices) and 1 cup (240ml) of canned full-fat coconut milk. Stir well until the liquids combine completely into a smooth sauce base.
Look for: the liquids combine completely into a smooth sauce base
Tap card to mark done - 04
Drain and rinse two 15 oz (425g)…
Drain and rinse two 15 oz (425g) cans of chickpeas. Add the rinsed chickpeas, 1 tsp ground ginger, and 0.5 tsp salt to the skillet.
Tap card to mark done - 05
Bring the mixture to a gentle boil
Bring the mixture to a gentle boil, then lower the heat to medium-low. Simmer uncovered for 15 minutes, stirring occasionally, until the sauce thickens slightly.
Look for: the sauce thickens slightly
Tap card to mark done - 06
Add 3 cups (90g) of fresh spinach…
Add 3 cups (90g) of fresh spinach to the skillet. Stir constantly for 2 to 3 minutes until the leaves are fully wilted and mixed into the curry.
Look for: the leaves are fully wilted and mixed into the curry
Tap card to mark done - 07
Remove the skillet from heat
Remove the skillet from heat. Allow to cool for 3 minutes before portioning into 6 equal servings.
Allow: 3 minutes
Tap card to mark done - 08
Top each individual serving with 2 tbsp…
Top each individual serving with 2 tbsp of plain Greek yogurt just before serving. Store leftovers in sealed containers in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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