Malawi Tomato Curry with Local Greens and Chickpeas
A comforting, spiced chickpea curry flavored with local tomatoes, ginger, and garlic, served over quick-cooking local greens. This dish is protein-rich and utilizes ingredients readily available in Malawian local markets.
Prep
15 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Reshma + Lila
Reshma 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 HealthComfortably 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
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
Digestive 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
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
15 min
Cook
20 min
Total
35 min
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Equipment
Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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
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Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Peel and finely chop the yellow onion
- 01
Peel and finely chop the yellow onion
Peel and finely chop the yellow onion, fresh ginger, and garlic cloves.
Tap card to mark done - 02
Heat the vegetable oil in a medium…
Heat the vegetable oil in a medium saucepan or heavy-bottomed pot over medium heat.
Tap card to mark done - 03
Add the chopped onion and saute for…
Add the chopped onion and saute for 3 to 4 minutes until it turns translucent and soft.
Look for: it turns translucent and soft
Tap card to mark done - 04
Add the ginger
Add the ginger, garlic, ground cumin, and turmeric. Stir constantly for 1 minute until fragrant to prevent the spices from burning.
Look for: fragrant to prevent the spices from burning
Tap card to mark done - 05
Slice the fresh tomatoes and add them…
Slice the fresh tomatoes and add them to the pot along with their juices. Cook for 5 to 7 minutes, mashing them with a wooden spoon until they break down into a thick sauce.
Look for: they break down into a thick sauce
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Rinse and drain the canned chickpeas
Rinse and drain the canned chickpeas. Add them to the tomato sauce, reduce the heat to low, cover, and let simmer for 10 minutes to allow the flavors to blend.
Allow: 10 minutes
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Wash the pumpkin leaves (or alternative local…
While the curry simmers, wash the pumpkin leaves (or alternative local green) thoroughly. Remove any tough stems and slice the leaves into thin ribbons.
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Add 2 tablespoons of water and the…
In a separate pan, add 2 tablespoons of water and the sliced pumpkin leaves over medium-low heat. Cover and steam for 3 to 4 minutes until the greens are bright green and wilted.
Look for: the greens are bright green and wilted
Tap card to mark done - 09
Spoon the steamed greens onto a plate…
Spoon the steamed greens onto a plate and top with the warm chickpea curry. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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